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531/5x5
by Vincent Tremblay Fitness
2 athletes joined
Program Description
Strength focused 531 program. The top sets should be a plus set, unless youre feeling beat up or tired from your work day. Then there is a 5 by 5 for volume. Not for novices, simply because you will get way more from any sort of linear progression program, like starting strength.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jun 01, 2024 03:22
Last Edited
Jun 16, 2024 11:32
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Week 1
1 / 3 Weeks
Day 1
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2A
Bench Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2A
Squat (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
50%
65%
75%
85%
2A
Seated Overhead Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5
Day 1
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2A
Bench Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2A
Squat (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
50%
70%
80%
90%
2A
Seated Overhead Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5
Day 1
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2A
Bench Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2A
Squat (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
50%
75%
85%
95%
2A
Seated Overhead Press (Barbell)
5 Sets
5 Reps
80%
2B
Chin-Up (Bodyweight)
5 Sets
@6.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
2B
Lying Leg Raise
5 Sets
@6.5