Full Body 531 Power Building
by Ricky
91 athletes joined
5.0
(1 rating)
Program Description
Full body variation of 531. Reset or deload (not programmed) after 3 weeks. Typically want to use 90% of your 1RM as your Training Max, but can adjust it based on desired difficulty.
Week 1:
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps
Week 2:
Set 1: 70% x 3 reps
Set 2: 80% x 3 reps
Set 3: 90% x 3+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps
Week 3:
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1+ reps
Supplemental Work: 77% x 3 sets x 6-10 reps
Week 4:
Reset/deload
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
100 minutes
Created
Mar 09, 2024 08:39
Last Edited
Jul 25, 2024 12:49
Week 1
1 / 3 Weeks