531 full body
- Thread starter jimmy1
- Start date
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 251
Mine looks like this:
Day 1
Squat - TM 1-3
Bench Press - 5's pro + joker singles (SS pull-ups)
Barbell Rows or DB rows - 50-100 reps
Day 2
Front Squat 3's PRO, joker singles
Deadlift 3's PRO, joker singles
Press - 5/3/1 (SS Facepulls) + PP triples
Day 3
Power Clean - 3's PRO, SSL 3x3
Squat - 5/3/1 - FSL 3x5 - 5x5
Incline Bench - 50 reps (SS Pull-ups)
Day 1
Squat - TM 1-3
Bench Press - 5's pro + joker singles (SS pull-ups)
Barbell Rows or DB rows - 50-100 reps
Day 2
Front Squat 3's PRO, joker singles
Deadlift 3's PRO, joker singles
Press - 5/3/1 (SS Facepulls) + PP triples
Day 3
Power Clean - 3's PRO, SSL 3x3
Squat - 5/3/1 - FSL 3x5 - 5x5
Incline Bench - 50 reps (SS Pull-ups)
- Joined
- Feb 10, 2009
- Messages
- 63,953
- Reaction score
- 60,188
Limited; no more than two assistance exercises for each main Lift.
- Joined
- Jul 12, 2010
- Messages
- 2,261
- Reaction score
- 0
Back in 2011, while training kickboxing and no-gi 3-5x a week, I did 531 full body with decent success.
Day 1:
Squat 531
SOHP 531
Chin ups
Day 2:
Squat deload % 3x10
Bench 531
DB Rows
Day 3:
Squat deload %
Deadlift 531
DB bench 3x10
I did some accessory exercises at the end of each workout as I saw fit, like face pulls or pistols or curls or whatever I felt like doing
Day 1:
Squat 531
SOHP 531
Chin ups
Day 2:
Squat deload % 3x10
Bench 531
DB Rows
Day 3:
Squat deload %
Deadlift 531
DB bench 3x10
I did some accessory exercises at the end of each workout as I saw fit, like face pulls or pistols or curls or whatever I felt like doing
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