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Full Body Training Plan: Beyond 531

This full body training program follows a 3 day split with squats featured on each day. Day 1 focuses on squats, dumbbell bench presses, and dumbbell rows. Day 2 includes squats at different percentages of training max with no PR set, bench presses aiming for a PR, and chin-ups. Day 3 has squats, overhead presses, and deadlifts with the latter two exercises following a 5/3/1 set and rep scheme. The percentages listed can be adjusted for the squat variations on days 2 and 3.

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Daniel Kocmiel
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342 views1 page

Full Body Training Plan: Beyond 531

This full body training program follows a 3 day split with squats featured on each day. Day 1 focuses on squats, dumbbell bench presses, and dumbbell rows. Day 2 includes squats at different percentages of training max with no PR set, bench presses aiming for a PR, and chin-ups. Day 3 has squats, overhead presses, and deadlifts with the latter two exercises following a 5/3/1 set and rep scheme. The percentages listed can be adjusted for the squat variations on days 2 and 3.

Uploaded by

Daniel Kocmiel
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
  • Full Body Training – Beyond 531

Full Body Training Beyond 531

Day One

Squat 5/3/1 sets and reps (going for PR)


Dumbbell bench Press 5 sets of 10 reps
Dumbbell Rows 5 sets of 10 reps

Day Two

Squat 65% x 5, 75% x 5, 85% x 5 (all percentages based on training max, no PR set)
Bench Press 5/3/1 sets and reps (going for PR)
Chin-ups 5 sets on 10 reps

Day Three

Squat 65% x 5, 75% x 5, 85% x 5 (all percentages based on training max, no PR set)
Press 5/3/1
Deadlift 5/3/1

Note: The 65/75/85 for 5 reps can be changed to any of the following (all percentages based on the
training max):

70% x 3, 80% x 3, 90% x 3


75% x 5, 85% x 3, 95% x 1
80% x 1, 90% x 1, 100% x 1

Percentages
PR:
TM:
65%:
70%:
75%:
80%:
85%:
90%:
95%:

Press

Deadlift

Bench Press

Squat

Full Body Training – Beyond 531 Day One  Squat – 5/3/1 sets and reps (going for PR)  Dumbbell bench Press – 5 sets of

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