531 with Weighted Pullups and Dips

by Daniel L.

Program Description

Unlock your strength potential with the 531 with Weighted Pullups and Dips program! Ensure you use 90% of your 1RM to start and increase after each cycle and deload as required. Over the course of three weeks, you'll engage in 12 intense training sessions that focus on compound lifts and bodyweight exercises, including barbell squats, bench presses, and weighted pull-ups. This program is designed to build muscle and enhance functional strength through progressive overload, pushing you to new heights. Get ready to challenge yourself and see tangible results in your physique and performance!

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Bodyweight Fitness, Powerlifting, Muscle & Sculpting, Olympic Weightlifting, Athletics
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Aug 30, 2025 11:01
Last Edited
Aug 30, 2025 03:40

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

50%

Pull-Up (Bodyweight)

50 reps

Dip (Bodyweight)

50 reps

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

10 reps

50%

Pull-Up (Bodyweight)

50 reps

Dip (Bodyweight)

50 reps

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

10 reps

50%

Pull-Up (Bodyweight)

50 reps

Dip (Bodyweight)

50 reps

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

50%

Pull-Up (Weighted)

5 reps

65%

75%

85%

Hanging Leg Raise

50 reps

Day 2

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

50%

Pull-Up (Weighted)

3 reps

70%

80%

90%

Hanging Leg Raise

50 reps

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

50%

Pull-Up (Weighted)

5 reps

3 reps

1 reps

75%

85%

95%

Hanging Leg Raise

50 reps

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

10 reps

50%

Leg Extension

50 reps

Bicep Curl (Barbell)

50 reps

Day 3

Deadlift (Barbell)

3 reps

70%

80%

90%

Romanian Deadlift (Barbell)

10 reps

50%

Leg Extension

50 reps

Bicep Curl (Barbell)

50 reps

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Romanian Deadlift (Barbell)

10 reps

50%

Leg Extension

50 reps

Bicep Curl (Barbell)

50 reps

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

8-12 reps

Dip (Weighted)

5 reps

65%

75%

85%

Overhead Tricep Extension (Cable)

10 reps

Day 4

Overhead Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

8-12 reps

Dip (Weighted)

3 reps

70%

80%

90%

Overhead Tricep Extension (Cable)

10 reps

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

8-12 reps

Dip (Weighted)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Tricep Extension (Cable)

10 reps

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

10 Reps

50%

Pull-Up (Bodyweight)

1 Set

50 Reps

Dip (Bodyweight)

1 Set

50 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

10 Reps

50%

Pull-Up (Weighted)

1 Set

5 Reps

65%

75%

85%

Hanging Leg Raise

1 Set

50 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

5 Sets

10 Reps

50%

Leg Extension

1 Set

50 Reps

Bicep Curl (Barbell)

1 Set

50 Reps

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

10 Reps

50%

Barbell Row

4 Sets

8-12 Reps

Dip (Weighted)

1 Set

5 Reps

65%

75%

85%

Overhead Tricep Extension (Cable)

5 Sets

10 Reps