531 for BJJ

by Michael T.

1 athletes joined

Program Description

Novice friendly program with a focus on small progressions. Based on JW’s 531 protocol, with two main strength sessions a week. An optional third session can be added for pure hypertrophy, aimed at muscular gains without taxing the nervous system. This program leans toward sustainability for the natural athlete, where the competing demands of significant time on the mat must be considered.

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Sep 09, 2025 09:00
Last Edited
Dec 01, 2025 05:22

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

13.7%

Glutes

11%

Quadriceps

10.3%

Lats

9.6%

Lower Back

8.9%

Triceps

8.6%

Upper Back

Front Delts

7.7%

Middle Delts

6.4%

Chest

6.4%

Biceps

5.6%

Abs

2.6%

Abductors

0.4%

Forearms

0.4%

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

5 reps

10 reps

65%

75%

85%

50%

Front Squat (Barbell)

5 reps

10 reps

65%

75%

85%

50%

Pull-Up (Weighted)

6-8 reps

Glute-Ham Raise

10-15 reps

Day 1

Bench Press (Barbell)

3 reps

10 reps

70%

80%

90%

50%

Front Squat (Barbell)

3 reps

10 reps

70%

80%

90%

50%

Pull-Up (Weighted)

6-8 reps

Glute-Ham Raise

10-15 reps

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

Front Squat (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

Pull-Up (Weighted)

6-8 reps

Glute-Ham Raise

10-15 reps

Day 2

Overhead Press (Barbell)

5 reps

10 reps

65%

75%

85%

50%

Trap Bar Deadlift

5 reps

10 reps

65%

75%

85%

50%

Chin-Up (Bodyweight)

6-8 reps

Good Morning

10-15 reps

Day 2

Overhead Press (Barbell)

3 reps

10 reps

70%

80%

90%

50%

Trap Bar Deadlift

3 reps

10 reps

70%

80%

90%

50%

Chin-Up (Bodyweight)

6-8 reps

Good Morning

10-15 reps

Day 2

Overhead Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

Trap Bar Deadlift

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

Chin-Up (Bodyweight)

6-8 reps

Good Morning

10-15 reps

Day 3

Leg Press (45 Degrees)

8-12 reps

Single Leg Romanian Deadlift

10-15 reps

Bicep Curl (Barbell)

8-12 reps

Tricep Pushdown (Cable)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Seated Row (Cable)

8-12 reps

Lat Pulldown

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Day 3

Leg Press (45 Degrees)

8-12 reps

Single Leg Romanian Deadlift

10-15 reps

Bicep Curl (Barbell)

8-12 reps

Tricep Pushdown (Cable)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Seated Row (Cable)

8-12 reps

Lat Pulldown

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Day 3

Leg Press (45 Degrees)

8-12 reps

Single Leg Romanian Deadlift

10-15 reps

Bicep Curl (Barbell)

8-12 reps

Tricep Pushdown (Cable)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Seated Row (Cable)

8-12 reps

Lat Pulldown

8-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Day 2

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

65%

75%

85%

50%

Trap Bar Deadlift

1 Set

3 Sets

5 Reps

10 Reps

65%

75%

85%

50%

Chin-Up (Bodyweight)

4 Sets

6-8 Reps

Good Morning

4 Sets

10-15 Reps

Day 1

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

65%

75%

85%

50%

Front Squat (Barbell)

1 Set

3 Sets

5 Reps

10 Reps

65%

75%

85%

50%

Pull-Up (Weighted)

4 Sets

6-8 Reps

Glute-Ham Raise

4 Sets

10-15 Reps

Day 3

Leg Press (45 Degrees)

3 Sets

8-12 Reps

Single Leg Romanian Deadlift

3 Sets

10-15 Reps

Bicep Curl (Barbell)

3 Sets

8-12 Reps

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

Seated Row (Cable)

3 Sets

8-12 Reps

Lat Pulldown

3 Sets

8-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps