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531 + Rows

by Alexander
2 athletes joined

Program Description

531 with Wednesday as a Bentover Barbell Row day progressed in same way as the main compounds. Accessory work focused on bench variations (incline and dumbbell) to allow for 3 days of bench work.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 07:56
  • Last Edited
    Dec 26, 2024 03:28
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
50%
Day 2
1
Overhead Press (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
Standing Calf Raise
5 Sets
10 Reps
50%
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
50%
3
Bicep Curl (EZ Bar)
5 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
50%
3
Dumbbell Bench Pullover
5 Sets
10 Reps
50%
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
50%
3
Pec Fly (Dumbbell)
5 Sets
10 Reps
50%