Program Description
Wendler's 531 BBB template. Each week the assistance work percentage goes up instead of each month. Also the assistance work for the first 3 weeks changes the last 3 weeks. After 6 weeks, deload or reset your 1RM and run it again.
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedDec 13, 2025 09:41
- Last EditedDec 14, 2025 01:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
11.9%
Quadriceps
11.4%
Front Delts
9.4%
Glutes
9.3%
Upper Back
8.8%
Abs
8.4%
Lats
5.6%
Middle Delts
4.7%
Chest
4.7%
Biceps
4.3%
Forearms
3%
Lower Back
2.9%
Adductors
1.8%
Rear Delts
1.5%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
3
Overhead Press (Barbell)
1
5+ reps
85%
4A
Decline Bench Press (Dumbbell)
5
10 reps
50%
4B
Kroc Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
3
Overhead Press (Barbell)
1
3+ reps
90%
4A
Decline Bench Press (Dumbbell)
5
10 reps
55%
4B
Kroc Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
3
Overhead Press (Barbell)
1
1+ reps
95%
4A
Decline Bench Press (Dumbbell)
5
10 reps
60%
4B
Kroc Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
70%
80%
85%
3
Overhead Press (Barbell)
1
5+ reps
90%
4A
Incline Bench Press (Dumbbell)
5
10 reps
55%
4B
Barbell Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
70%
85%
90%
3
Overhead Press (Barbell)
1
3+ reps
95%
4A
Incline Bench Press (Dumbbell)
5
10 reps
60%
4B
Barbell Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
70%
80%
90%
3
Overhead Press (Barbell)
1
1+ reps
100%
4A
Incline Bench Press (Barbell)
5
10 reps
70%
4B
Barbell Row
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Lat Pulldown
3
10 reps
RPE 8
6
Dumbell Zercher carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Single Leg Press
5
10 reps
50%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Single Leg Press
5
10 reps
55%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Single Leg Press
5
10 reps
60%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
70%
80%
85%
2
Deadlift (Barbell)
1
5+ reps
90%
3
Goblet Squat
5
10 reps
55%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
70%
85%
90%
2
Deadlift (Barbell)
1
3+ reps
95%
3
Goblet Squat
5
10 reps
60%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
70%
80%
90%
2
Deadlift (Barbell)
1
1+ reps
100%
3
Goblet Squat
5
10 reps
70%
4A
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4B
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4C
Cable Crunch
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Bear Hug Farmers Walk
4
1 mins
RPE 8
6
Echo Bike
3
0.1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
3
Bench Press (Barbell)
1
5+ reps
85%
4A
Seated Overhead Press (Dumbbell)
5
10 reps
50%
4B
Chest Supported Row (Machine)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
3
Bench Press (Barbell)
1
3+ reps
90%
4A
Seated Overhead Press (Dumbbell)
5
10 reps
55%
4B
Chest Supported Row (Machine)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
1
0.1 mins
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
3
Bench Press (Barbell)
1
1+ reps
95%
4A
Seated Overhead Press (Dumbbell)
5
10 reps
60%
4B
Chest Supported Row (Machine)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
1
0.1 mins
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
70%
80%
85%
3
Bench Press (Barbell)
1
5+ reps
90%
4A
Standing Shoulder Press (Dumbbell)
5
10 reps
55%
4B
Seated Row (Cable)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
70%
85%
90%
3
Bench Press (Barbell)
1
3+ reps
95%
4A
Standing Shoulder Press (Dumbbell)
5
10 reps
60%
4B
Seated Row (Cable)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
1
0.1 mins
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
100 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
70%
80%
90%
3
Bench Press (Barbell)
1
1+ reps
100%
4A
Standing Shoulder Press (Dumbbell)
5
10 reps
70%
4B
Seated Row (Cable)
5
10 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5C
Face Pull
3
10 reps
RPE 8
6
Waiters Carry
4
1 mins
RPE 8
7
Echo Bike
3
1
0.1 mins
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
80%
3
Squat (Barbell)
1
5+ reps
85%
4
Good Morning
5
10 reps
50%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
80%
85%
3
Squat (Barbell)
1
3+ reps
90%
4
Good Morning
5
10 reps
55%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
3
Squat (Barbell)
1
1+ reps
95%
4
Good Morning
5
10 reps
60%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
70%
80%
85%
3
Squat (Barbell)
1
5+ reps
90%
4
Romanian Deadlift (Dumbbell)
5
10 reps
55%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
70%
85%
90%
3
Squat (Barbell)
1
3+ reps
95%
4
Romanian Deadlift (Dumbbell)
5
10 reps
60%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
100 reps
RPE 6
2
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
70%
80%
90%
3
Squat (Barbell)
1
1+ reps
100%
4
Romanian Deadlift (Dumbbell)
5
10 reps
70%
5A
Lying Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5B
Leg Extension
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
5C
Hanging Leg Raise
5
10 reps
RPE 8
6
Farmer's Walk (Weighted)
4
1 mins
RPE 8
7
Echo Bike
3
0.1 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Band Pull Apart1 Set
100 Reps
@6
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
3
Overhead Press (Barbell)1 Set
5+ Reps
85%
4A
Decline Bench Press (Dumbbell)5 Sets
10 Reps
50%
4B
Kroc Row5 Sets
10 Reps
@9
5A
Bicep Curl (EZ Bar)3 Sets
10 Reps
@8
5B
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@8
5C
Lat Pulldown3 Sets
10 Reps
@8
6
Dumbell Zercher carry4 Sets
1 mins
@8
7
Echo Bike3 Sets
0.1 mins
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
2
Deadlift (Barbell)1 Set
5+ Reps
85%
3
Single Leg Press5 Sets
10 Reps
50%
4A
Leg Extension1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@9
@9.5
4B
Leg Curl1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@9
@9.5
4C
Cable Crunch1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@9
@9.5
5
Bear Hug Farmers Walk4 Sets
1 mins
@8
6
Echo Bike3 Sets
0.1 mins
@10
Day 3
1
Band Pull Apart1 Set
100 Reps
@6
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
3
Bench Press (Barbell)1 Set
5+ Reps
85%
4A
Seated Overhead Press (Dumbbell)5 Sets
10 Reps
50%
4B
Chest Supported Row (Machine)5 Sets
10 Reps
@9
5A
Bicep Curl (EZ Bar)3 Sets
10 Reps
@8
5B
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@8
5C
Face Pull3 Sets
10 Reps
@8
6
Waiters Carry4 Sets
1 mins
@8
7
Echo Bike3 Sets
0.1 mins
@10
Day 4
1
Leg Press1 Set
100 Reps
@6
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
3
Squat (Barbell)1 Set
5+ Reps
85%
4
Good Morning5 Sets
10 Reps
50%
5A
Lying Leg Curl1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@9
@9.5
5B
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@8
@9
@9.5
5C
Hanging Leg Raise5 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)4 Sets
1 mins
@8
7
Echo Bike1 Set
1 Set
1 Set
0.1 mins
0.1 mins
0.1 mins
@10
@10
@10