Sweet tee’s 531

This is the program I’ve been using to get stronger. It’s main purpose is to increase deadlift and bench. It is made to be ran back to back, for your main lift of the day just look back at your previous cycle and add at least five pounds to what you did then. I would not recommend maxing deadlifts at the end of each cycle as I’ve found it to hurt my recovery to much, on bench and squat it should be fine though

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Week 1

Week 2

Week 3

Deadlift (Barbell)

Front Squat (Paused)

Pendlay Row

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Ab Wheel

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Dip (Weighted)

Front Squat (Barbell)

Stiff Leg Deadlift

Kroc Row

Lunge (Barbell)

Hanging Leg Raise

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Hammer Curl

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