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Full Body 531 Power Building
by Erik T.
4 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: 80% x 3 sets x 6-8 reps Week 2: Set 1: 70% x 3 reps Set 2: 80% x 3 reps Set 3: 90% x 3+ reps Supplemental Work: 80% x 3 sets x 6-8 reps Week 3: Set 1: 75% x 5 reps Set 2: 85% x 3 reps Set 3: 95% x 1+ reps Supplemental Work: 80% x 3 sets x 6-8 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
90 minutes
Created
Apr 15, 2024 09:15
Last Edited
Jun 23, 2024 01:59
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Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Supported Row (Machine)
2 Sets
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
7B
Chest Fly (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
6-8 Reps
80%
3
Legs Up Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Lunge (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
6-8 Reps
80%
3
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Back Extension (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Dip (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7B
Ab Wheel
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
3 Sets
6-8 Reps
80%
3
Legs Up Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Lunge (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Supported Row (Machine)
2 Sets
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
7B
Chest Fly (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
6-8 Reps
80%
3
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Back Extension (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Dip (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7B
Ab Wheel
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
3 Sets
6-8 Reps
80%
3
Legs Up Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Lunge (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
3 Sets
6-8 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Supported Row (Machine)
2 Sets
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
7B
Chest Fly (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
6-8 Reps
80%
3
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Back Extension (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Dip (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7B
Ab Wheel
3 Sets
AMRAP
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Rex S.Age 34, Man
2 days ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very well thought out. It is high volume but if you manage your intensity it’s fine. I’ve got a lot of miles on me and my shoulders are totaled but I’m enjoying it. Always liked Wendler’s stuff. Again, just mind your training max on the main lift, then get after it!