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531++
by Adrian P.
4.0
(1 rating)
Program Description
531
Program Overview
Level
Novice, Beginner
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
120 minutes
Created
May 08, 2024 08:16
Last Edited
May 30, 2024 04:52
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Week 1
1 / 3 Weeks
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Lat Pulldown
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
5 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
20 Reps
@10
7
Neck Extension
2 Sets
20 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Bench Press (Close Grip)
4 Sets
8 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Barbell Row
2 Sets
5 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
25 Reps
@10
7
Neck Extension
2 Sets
25 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
3
Barbell Row
2 Sets
5 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
25 Reps
@10
7
Neck Extension
2 Sets
25 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
2
Bench Press (Close Grip)
4 Sets
8 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
3 Reps
3 Reps
33 Reps
33 Reps
70%
80%
90%
70%
3
Lat Pulldown
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
5 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
20 Reps
@10
7
Neck Extension
2 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
3
Barbell Row
2 Sets
5 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
25 Reps
@10
7
Neck Extension
2 Sets
25 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
2
Bench Press (Close Grip)
4 Sets
8 Reps
85%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
11 Reps
55 Reps
75%
85%
95%
75%
3
Lat Pulldown
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
5 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
20 Reps
@10
7
Neck Extension
2 Sets
20 Reps
@10