531 All Arounder 3.0

The 531 All Arounder 3.0 is a comprehensive 13-week program designed for dedicated lifters looking to enhance their overall strength and conditioning. Comprising four training days each week, this program focuses on key barbell movements like the Bench Press, Squat, and Deadlift, ensuring a balanced approach to building muscle and power. With progressive intensity levels, you'll push your limits while developing functional strength across all major muscle groups. Get ready to transform your training and achieve your fitness goals!

Get strong on bench press, overhead press, squat, and deadlift by doing variations of the movements and multiple types of bars.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Sumo Deadlift (Barbell)

Incline Bench Press (Barbell)

Deadlift (Barbell)

Front Squat (Barbell)

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Camber Bar Bench Press

Camber Bar Overhead Press

Trap Bar Deadlift

Camber Bar Incline Bench Press

Trap Bar Overhead Press

Trap Bar Bench Press

Trap Bar Back Squat

Incline Trap Bar Bench Press

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