531/5x5

by Vincent Tremblay Fitness

16 athletes joined

Program Description

Strength focused 531 program. The top sets should be a plus set, unless youre feeling beat up or tired from your work day. Then there is a 5 by 5 for volume. Not for novices, simply because you will get way more from any sort of linear progression program, like starting strength.

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jun 01, 2024 03:22
Last Edited
Dec 06, 2024 09:16

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Seated Overhead Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

65%

75%

85%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

40%

50%

70%

80%

90%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

75%

85%

95%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Chin-Up (Bodyweight)

5 Sets

@6.5

Day 2

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Squat (Barbell)

5 Sets

5 Reps

80%

Lying Leg Raise

5 Sets

@6.5

Day 3

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

65%

75%

85%

Seated Overhead Press (Barbell)

5 Sets

5 Reps

80%

Chin-Up (Bodyweight)

5 Sets

@6.5

Day 4

Squat (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Romanian Deadlift (Barbell)

5 Sets

5 Reps

80%

Lying Leg Raise

5 Sets

@6.5