Shane's 531 PPL

by

Program Description

For myself.

Program Overview

Level
Beginner, Novice
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 03, 2025 05:49
Last Edited
Nov 03, 2025 06:06

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.3%

Abs

11.9%

Glutes

11.1%

Hamstrings

9.7%

Front Delts

8.5%

Triceps

8.3%

Upper Back

8.3%

Middle Delts

5.6%

Chest

4.6%

Lats

4.6%

Biceps

4.2%

Adductors

2.8%

Rear Delts

2.8%

Calves

2.3%

Lower Back

2%

Forearms

0.5%

Abductors

0.5%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Lying Leg Curl

3

-

3

Seated Calf Raise

3

-

4

Hip Thrust (Machine)

3

-

5

Abs Crunch (Machine)

4

-

Day 1

1

Squat (Barbell)

2

3

5 reps

3 reps

-

-

2

Lying Leg Curl

3

-

3

Seated Calf Raise

3

-

4

Hip Thrust (Machine)

3

-

5

Abs Crunch (Machine)

4

-

Day 1

1

Squat (Barbell)

3

1

1

5 reps

3 reps

1 reps

-

-

-

2

Lying Leg Curl

3

-

3

Seated Calf Raise

3

-

4

Hip Thrust (Machine)

3

-

5

Abs Crunch (Machine)

4

-

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Lying Leg Curl

3

-

3

Seated Calf Raise

3

-

4

Hip Thrust (Machine)

3

-

5

Abs Crunch (Machine)

4

-

Day 2

1

Behind-The-Neck Press (Smith Machine)

5

-

2

Pec Deck (Machine)

3

-

3

Overhead Tricep Extension (Cable)

3

-

4

Bench Press (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Machine)

4

-

Day 2

1

Behind-The-Neck Press (Smith Machine)

5

-

2

Pec Deck (Machine)

3

-

3

Overhead Tricep Extension (Cable)

3

-

4

Bench Press (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Machine)

4

-

Day 2

1

Behind-The-Neck Press (Smith Machine)

5

-

2

Pec Deck (Machine)

3

-

3

Overhead Tricep Extension (Cable)

3

-

4

Bench Press (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Machine)

4

-

Day 2

1

Behind-The-Neck Press (Smith Machine)

5

-

2

Pec Deck (Machine)

3

-

3

Overhead Tricep Extension (Cable)

3

-

4

Bench Press (Dumbbell)

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Abs Crunch (Machine)

4

-

Day 3

1

Deadlift (Barbell)

5

-

2

Lat Pulldown

3

-

3

Face Pull

3

-

4

Cable Low Row

3

-

5

Bicep Curl (Machine)

3

-

Day 3

1

Deadlift (Barbell)

5

-

2

Lat Pulldown

3

-

3

Face Pull

3

-

4

Cable Low Row

3

-

5

Bicep Curl (Machine)

3

-

Day 3

1

Deadlift (Barbell)

5

-

2

Lat Pulldown

3

-

3

Face Pull

3

-

4

Cable Low Row

3

-

5

Bicep Curl (Machine)

3

-

Day 3

1

Deadlift (Barbell)

5

-

2

Lat Pulldown

3

-

3

Face Pull

3

-

4

Cable Low Row

3

-

5

Bicep Curl (Machine)

3

-

Day 4

1

Leg Press

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Shrug (Barbell)

3

-

4

Tricep Rope Push Down (Cable)

3

-

5

Abs Crunch (Machine)

4

-

6

Walking Lunge

4

-

Day 4

1

Leg Press

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Shrug (Barbell)

3

-

4

Tricep Rope Push Down (Cable)

3

-

5

Abs Crunch (Machine)

4

-

6

Walking Lunge

4

-

Day 4

1

Leg Press

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Shrug (Barbell)

3

-

4

Tricep Rope Push Down (Cable)

3

-

5

Abs Crunch (Machine)

4

-

6

Walking Lunge

4

-

Day 4

1

Leg Press

3

-

2

Lateral Raise (Dumbbell)

3

-

3

Shrug (Barbell)

3

-

4

Tricep Rope Push Down (Cable)

3

-

5

Abs Crunch (Machine)

4

-

6

Walking Lunge

4

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Lying Leg Curl

1 Set

1 Set

1 Set

-

-

-

3

Seated Calf Raise

1 Set

1 Set

1 Set

-

-

-

4

Hip Thrust (Machine)

1 Set

1 Set

1 Set

-

-

-

5

Abs Crunch (Machine)

1 Set

1 Set

1 Set

1 Set

-

-

-

-

Day 2

1

Behind-The-Neck Press (Smith Machine)

1 Set

1 Set

1 Set

1 Set

1 Set

-

-

-

-

-

2

Pec Deck (Machine)

1 Set

1 Set

1 Set

-

-

-

3

Overhead Tricep Extension (Cable)

1 Set

1 Set

1 Set

-

-

-

4

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

5

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

6

Abs Crunch (Machine)

1 Set

1 Set

1 Set

1 Set

-

-

-

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

-

-

-

-

-

2

Lat Pulldown

1 Set

1 Set

1 Set

-

-

-

3

Face Pull

1 Set

1 Set

1 Set

-

-

-

4

Cable Low Row

1 Set

1 Set

1 Set

-

-

-

5

Bicep Curl (Machine)

1 Set

1 Set

1 Set

-

-

-

Day 4

1

Leg Press

1 Set

1 Set

1 Set

-

-

-

2

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

-

-

-

3

Shrug (Barbell)

1 Set

1 Set

1 Set

-

-

-

4

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

-

-

-

5

Abs Crunch (Machine)

1 Set

1 Set

1 Set

1 Set

-

-

-

-

6

Walking Lunge

1 Set

1 Set

1 Set

1 Set

-

-

-

-