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😈 ᴡᴏʟᴠᴇʀɪɴᴇ ʙʟᴜᴇꜱ 😈

by Chomsky Honk

Program Description

This is Jim Wendler's 531 BBB split into 4 days for 1 specific Olympic movement. However, you will be working the lower & upper body. Emphasis is placed on the biceps, triceps, lats, rhomboids, upper back, lower back, posterior, anterior, and lateral deltoids for shoulders. Cardio is added due to being neglected. 4 days, 4 weeks, rinse & repeat with 5 lbs extra per Wendler percentage starting on week 1 of the new cycle.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 15, 2025 06:58
  • Last Edited
    Jan 01, 2026 04:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
12.6%
Chest
10.9%
Middle Delts
9.4%
Quadriceps
8.9%
Glutes
6.9%
Upper Back
6.3%
Biceps
5.2%
Hamstrings
5%
Lats
3.7%
Rear Delts
3.7%
Abs
3%
Cardio
2.5%
Forearms
2.2%
Adductors
2%
Lower Back
2%
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 7
5
Seated Dip (Machine)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 7
5
Seated Dip (Machine)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 7
5
Seated Dip (Machine)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 7
5
Seated Dip (Machine)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
AMRAP
RPE 7
4
Lu Raises
3
AMRAP
RPE 7
5
Preacher Curl (EZ Bar)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
AMRAP
RPE 7
4
Lu Raises
3
AMRAP
RPE 7
5
Preacher Curl (EZ Bar)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
AMRAP
RPE 7
4
Lu Raises
3
AMRAP
RPE 7
5
Preacher Curl (EZ Bar)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
AMRAP
RPE 7
4
Lu Raises
3
AMRAP
RPE 7
5
Preacher Curl (EZ Bar)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Seated Dip (Machine)
3
AMRAP
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Seated Dip (Machine)
3
AMRAP
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Seated Dip (Machine)
3
AMRAP
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Press (Machine)
3
AMRAP
RPE 7
4
Seated Dip (Machine)
3
AMRAP
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Preacher Hammer Curl
3
AMRAP
RPE 7
4
Lat Pulldown
3
AMRAP
RPE 7
5
Lu Raises
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Preacher Hammer Curl
3
AMRAP
RPE 7
4
Lat Pulldown
3
AMRAP
RPE 7
5
Lu Raises
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Preacher Hammer Curl
3
AMRAP
RPE 7
4
Lat Pulldown
3
AMRAP
RPE 7
5
Lu Raises
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Preacher Hammer Curl
3
AMRAP
RPE 7
4
Lat Pulldown
3
AMRAP
RPE 7
5
Lu Raises
3
AMRAP
RPE 7
6
Elliptical
1
15-60 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Chest Press (Machine)
3 Sets
AMRAP
@7
4
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@7
5
Seated Dip (Machine)
3 Sets
AMRAP
@7
6
Elliptical
1 Set
15-60 mins
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
AMRAP
@7
4
Lu Raises
3 Sets
AMRAP
@7
5
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@7
6
Elliptical
1 Set
15-60 mins
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Press (Machine)
3 Sets
AMRAP
@7
4
Seated Dip (Machine)
3 Sets
AMRAP
@7
5
Overhead Tricep Extension (Dumbbell)
3 Sets
AMRAP
@7
6
Elliptical
1 Set
15-60 mins
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Preacher Hammer Curl
3 Sets
AMRAP
@7
4
Lat Pulldown
3 Sets
AMRAP
@7
5
Lu Raises
3 Sets
AMRAP
@7
6
Elliptical
1 Set
15-60 mins
@7