531 SSL Leader 5s Pro

by CU

1 athletes joined

Program Description

Build strength on big lifts while bringing up aesthetic weaknesses (middle delts and quads)

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 07, 2024 03:40
Last Edited
Feb 21, 2025 06:46

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

SSB Squat

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

SSB Squat

5

5 reps

75%

3A

Leg Extension

3

15 reps

-

3B

Lying Leg Curl

3

15 reps

-

4

Ab Roller

3

AMRAP

-

Day 1

1

SSB Squat

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

SSB Squat

5

5 reps

80%

3A

Leg Extension

3

15 reps

-

3B

Lying Leg Curl

3

15 reps

-

4

Ab Roller

3

AMRAP

-

Day 1

1

SSB Squat

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

SSB Squat

5

5 reps

85%

3A

Leg Extension

3

15 reps

-

3B

Lying Leg Curl

3

15 reps

-

4

Ab Roller

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

5 reps

75%

3

Ring Pull Ups

5

AMRAP

-

4A

Lying Tricep Extension (Barbell)

3

12 reps

-

4B

Bicep Curl (Barbell)

3

12 reps

-

5

Lateral Raise (Cable)

3

20 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

5

5 reps

80%

3

Ring Pull Ups

5

AMRAP

-

4A

Lying Tricep Extension (Barbell)

3

12 reps

-

4B

Bicep Curl (Barbell)

3

12 reps

-

5

Lateral Raise (Cable)

3

20 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Bench Press (Barbell)

5

5 reps

85%

3

Ring Pull Ups

5

AMRAP

-

4A

Lying Tricep Extension (Barbell)

3

12 reps

-

4B

Bicep Curl (Barbell)

3

12 reps

-

5

Lateral Raise (Cable)

3

20 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

5 reps

75%

3A

Front Squat (Paused)

3

10 reps

-

3B

Ab Roller

3

AMRAP

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

5

5 reps

80%

3A

Front Squat (Paused)

3

10 reps

-

3B

Ab Roller

3

AMRAP

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Deadlift (Barbell)

5

5 reps

85%

3A

Front Squat (Paused)

3

10 reps

-

3B

Ab Roller

3

AMRAP

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

5 reps

75%

3

Dumbbell Row

5

15 reps

-

4A

Push Up

3

AMRAP

-

4B

Seated Dumbbell Curl

3

15 reps

-

5

Y Raise

3

20 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

5 reps

80%

3

Dumbbell Row

5

15 reps

-

4A

Push Up

3

AMRAP

-

4B

Seated Dumbbell Curl

3

15 reps

-

5

Y Raise

3

20 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

5 reps

85%

3

Dumbbell Row

5

15 reps

-

4A

Push Up

3

AMRAP

-

4B

Seated Dumbbell Curl

3

15 reps

-

5

Y Raise

3

20 reps

-

Day 1

1

SSB Squat

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

SSB Squat

5 Sets

5 Reps

75%

3A

Leg Extension

3 Sets

15 Reps

-

3B

Lying Leg Curl

3 Sets

15 Reps

-

4

Ab Roller

3 Sets

AMRAP

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

5 Sets

5 Reps

75%

3A

Front Squat (Paused)

3 Sets

10 Reps

-

3B

Ab Roller

3 Sets

AMRAP

-

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

5 Reps

75%

3

Dumbbell Row

5 Sets

15 Reps

-

4A

Push Up

3 Sets

AMRAP

-

4B

Seated Dumbbell Curl

3 Sets

15 Reps

-

5

Y Raise

3 Sets

20 Reps

-

Day 2

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

5 Reps

75%

3

Ring Pull Ups

5 Sets

AMRAP

-

4A

Lying Tricep Extension (Barbell)

3 Sets

12 Reps

-

4B

Bicep Curl (Barbell)

3 Sets

12 Reps

-

5

Lateral Raise (Cable)

3 Sets

20 Reps

-