531 - The Iron Lab

I really enjoyed Wendler's 531 5s Pro, but felt like the accessories where not hittining all muscles. So I wrote this program with more accesories, but kept the volume on the lower end with 2 working sets each accesorie exercise. 

I would recommend double progression on the accesories: Try to add 1-2 reps every workout. When you hit the rep goal on all working sets increase the weight.

During deload week I would recommend to deload accesories by 10-20%. Try to use that week to improve your technique on all movments, compound and isolation. A deload is recommended every 4th week, but when you feel fresh enough you can do 2 cycles back to back and then deload in week 6.

I've also ran this program multiple cycles with 3 working sets and that also works great, but takes much more time in the gym.

Feel free to swap out exercises that fit your need and your gym the best. But try to keep it simple, so that you can stick to it in the long term.

 I would also recommend using straps on all pulling exercises.

Give it a shot! I've added a lot of size and strength with this program.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Lower 1: Deadlift

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hyperextension

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Lower 2: Squat

Bench Press (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Incline Chest Fly (Dumbbell)

Face Pull

Wrist Curls

Abs Crunch (Machine)

Upper 2: Bench

Military Press (Barbell)

Pull-Up (Assisted)

Chest Supported Row (Machine)

Chest Press (Machine)

Lateral Raise (Cable)

Reverse Bicep Curl (EZ Bar)

Leg Raise (Captain's Chair)

Upper 1: Overhead

Lateral Raise (Dumbbell)

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