Modified 531

by Jay

2 athletes joined

Program Description

This is a program I based off of 5/3/1 BBBB from Jim Wendler. I am by no means an expert but I tailored this program to the best of my abilities to fit my needs and schedule. Alternate exercises weekly 4th deload week is optional Training max is 80-90% of your actual max Input a new TM to start each new cycle Generally speaking, below are the recommended increases to your TM for each new cycle: • Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 1b / 2.5 kg Enjoy

Program Overview

Level
Novice, Intermediate
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 17, 2024 02:20
Last Edited
Aug 22, 2024 12:38

To Start The Program

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2. Click on the link

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Box Jump

5 reps

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

3-8 reps

65%

Pull-Up (Bodyweight)

15 reps

Dip (Bodyweight)

15 reps

Shrug (Barbell)

15 reps

Bicep Curl (Barbell)

15 reps

Day 1

Standing Calf Raise

15-20 reps

Squat (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

10 reps

50%

Dip (Bodyweight)

10 reps

Chin-Up (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 1

Standing Calf Raise

15-20 reps

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

10 reps

50%

Dip (Bodyweight)

10 reps

Chin-Up (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 1

Standing Calf Raise

15-20 reps

Squat (Barbell)

5 reps

40%

Deadlift (Barbell)

10 reps

50%

Dip (Bodyweight)

10 reps

Chin-Up (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 2

Med Ball Slam

6 reps

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

65%

Barbell Row

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Ab Wheel

10 reps

Day 2

Overhead Press (Barbell)

3 reps

70%

80%

90%

Incline Bench Press (Barbell)

10 reps

50%

Barbell Row

10 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 2

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Incline Bench Press (Barbell)

10 reps

50%

Barbell Row

10 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 2

Overhead Press (Barbell)

5 reps

40%

Incline Bench Press (Barbell)

10 reps

50%

Barbell Row

10 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 3

Box Jump

5 reps

Deadlift (Barbell)

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

5-8 reps

65%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Shrug (Barbell)

10 reps

Bicep Curl (Barbell)

10 reps

Day 3

Standing Calf Raise

15-20 reps

Deadlift (Barbell)

3 reps

70%

80%

90%

Power Clean

3 reps

50%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Bicep Curl (Barbell)

10 reps

Day 3

Standing Calf Raise

15-20 reps

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Power Clean

3 reps

50%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Bicep Curl (Barbell)

10 reps

Day 3

Standing Calf Raise

15-20 reps

Deadlift (Barbell)

5 reps

40%

Power Clean

3 reps

50%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Bicep Curl (Barbell)

10 reps

Day 4

Med Ball Slam

6 reps

Bench Press (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Barbell)

AMRAP

65%

Barbell Row

10 reps

50%

Bulgarian Split Squat (Dumbbell)

8 reps

Single Leg Deadlift

8 reps

Ab Wheel

10 reps

Day 4

Bench Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

10 reps

50%

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

10 reps

50%

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 4

Bench Press (Barbell)

5 reps

40%

Overhead Press (Barbell)

10 reps

50%

Barbell Row

10 reps

50%

Bulgarian Split Squat (Dumbbell)

10 reps

Single Leg Deadlift

10 reps

Ab Wheel

10 reps

Day 3

Box Jump

3 Sets

5 Reps

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

3 Sets

5-8 Reps

65%

Dip (Bodyweight)

3 Sets

10 Reps

Face Pull

3 Sets

10 Reps

Shrug (Barbell)

3 Sets

10 Reps

Bicep Curl (Barbell)

3 Sets

10 Reps

Day 4

Med Ball Slam

3 Sets

6 Reps

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Barbell)

1 Set

AMRAP

65%

Barbell Row

3 Sets

10 Reps

50%

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Single Leg Deadlift

3 Sets

8 Reps

Ab Wheel

5 Sets

10 Reps

Day 1

Box Jump

3 Sets

5 Reps

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

3 Sets

3-8 Reps

65%

Pull-Up (Bodyweight)

3 Sets

15 Reps

Dip (Bodyweight)

3 Sets

15 Reps

Shrug (Barbell)

3 Sets

15 Reps

Bicep Curl (Barbell)

3 Sets

15 Reps

Day 2

Med Ball Slam

3 Sets

6 Reps

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

10 Reps

65%

Barbell Row

5 Sets

10 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Single Leg Deadlift

3 Sets

8 Reps

Ab Wheel

5 Sets

10 Reps