I did 4 months of the beginner 531 3 day program from the perseus app (before that, gzclp and basic beginner). Estimated 1RM: BP 215, DL 315, front squat 215 OHP 122, weight: 156 lb. Now I want to balance a bit better between the 4 compound lifts so I'm planning the following workout: Day 1: Squat, main 531 lift Squat, assistant lift (5×5) Bench press, main 531 lift Bench press, assistant lift (5×5) Side lateral raise (3×10) Wrist Curl (3×10) Reverse Wrist Curl (3×10) Pull ups (3×7) Crunches (3x10) Day 2: Deadlift, main 531 lift Deadlift, assistant lift (5x5) Overhead press, main 531 lift Overhead press, assistant lift (5x5) Bent over lateral raise (3×10) Reverse Grip Curl (3×10) Chin ups (3×8) Crunches (3x10) Day 3: same as day 1 but swap Squat and BP Day 4: same as day 2 but swap deadlift and OHP Accessories: simple linear progression Would appreciate any feedback! TC ~ 1m
Looks good. The only thing is dedicate some time to cardio as well, your heart will thank you
Have chat GPT create a work out for you. Just say something like “create a four day workout plan to build strength and lose fat.”
Wow let me try:)
Which level are you at Meta ? That's a sweet TC despite stock crash 👌
M2
Age? Gotta admit I regret not incorporating cardio. Did straight weights for 8 years, sure I'm strong but getting into BJJ now and my conditioning is crap
BJJ ?
Brazilian jiu-jitsu 🥋
Deadlift is demanding so it would impact your ohp numbers, be mindful of that. You could also add a rest day between D2 and D3
Thanks! My weakest compound lift is ohp so maybe I could also always start with ohp
OHP requires extreme core and quad engagement. You gotta squeeze glutes real hard. As an accessory to it, do seated OHP on the smith machine.
I love the 531 program. You may be doing too much volume with this mod. What do you want to balance with this program?
I was doing the beginner version which is basically what I have in my post except that it's 3 days a week so there are 2 days with a combination of squat and BP and only one day with ohp and deadlift. I basically took that program and made it more symmetric. I searched a little bit for 4 day templates buy they all seem to have only one main lift per day and the second lift is assistance. I couldn't find a 4 day version with two main lifts per workout
Which version would you recommend? One that may be the closest to my liking is boring but big variation 2
Looks good, but question: why the emphasis on wrists?
Thanks! What else would you emphasize? I was trying to emphasize forearms with my accessories as I think they are not growing fast enough (AFAIK wrist curls and reverse wrist curls train the forearms and not the wrists)
OP, nothing against it. It was just sort of unusual. After compound lifts, for isolation work I typically see people emphasizing biceps, triceps, delts (like your lateral raises), glutes, quads, hams, or calves. But if u feel your forearms need bringing up, seriously nothing wrong with it. It just caught my eye. I saw a guy today working his neck, so, to each their own.🙂
IMO you don’t need to start a 531 program yet with those 1 RPM, you still have some noob gains to get which would be much better on a 5x5 program
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