531 with Weighted Pullups and Dips

Transform your strength training with the 531 program, expertly designed to incorporate weighted pull-ups and dips over a focused 3-week period. This 4-day-a-week regimen emphasizes compound lifts like squats, deadlifts, and bench presses, while challenging your upper body with bodyweight movements. Perfect for those with a garage gym setup, this program will help you build raw strength, enhance muscle endurance, and elevate your overall fitness level. Get ready to push your limits and achieve impressive results!

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!

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Week 1

Week 2

Week 3

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Bicep Curl (Barbell)

Overhead Press (Barbell)

Barbell Row

Dip (Weighted)

Overhead Tricep Extension (Cable)

Bench Press (Barbell)

Pull-Up (Weighted)

Hanging Leg Raise

Seated Calf Raise

Squat (Barbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Rear Delt Fly (Machine)

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