531 MADS

by Mads H.

1 athletes joined

Program Description

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Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 11, 2025 12:02
Last Edited
Feb 24, 2025 04:17

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Seated Row (Cable)

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

50%

2

Seated Row (Cable)

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

2

Seated Row (Cable)

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 1

1

Overhead Press (Barbell)

1

1

1

3

5 reps

5 reps

5 reps

10 reps

40%

50%

60%

50%

2

Seated Row (Cable)

3

10 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

3

5 reps

5 reps

5 reps

10 reps

40%

50%

60%

50%

2

Abs Crunch (Weighted)

3

10 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Lat Pulldown

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

50%

2

Lat Pulldown

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

2

Lat Pulldown

5

10 reps

-

3

Lateral Raise (Cable)

2

10 reps

-

4

Standing Calf Raise

3

8-12 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

3

5 reps

5 reps

5 reps

10 reps

40%

50%

60%

50%

2

Lat Pulldown

3

10 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

50%

2

Abs Crunch (Weighted)

5

20 reps

-

3

Shrug (Barbell)

3

8-12 reps

-

Day 4

1

Squat (Barbell)

1

1

1

3

5 reps

5 reps

5 reps

10 reps

40%

50%

60%

50%

2

Abs Crunch (Weighted)

3

20 reps

-

Day 1

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Seated Row (Cable)

5 Sets

10 Reps

-

3

Lateral Raise (Cable)

2 Sets

10 Reps

-

4

Standing Calf Raise

3 Sets

8-12 Reps

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Abs Crunch (Weighted)

5 Sets

20 Reps

-

3

Shrug (Barbell)

3 Sets

8-12 Reps

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Lat Pulldown

5 Sets

10 Reps

-

3

Lateral Raise (Cable)

2 Sets

10 Reps

-

4

Standing Calf Raise

3 Sets

8-12 Reps

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Abs Crunch (Weighted)

5 Sets

20 Reps

-

3

Shrug (Barbell)

3 Sets

8-12 Reps

-