POWERBUILDING 531 PROGRAM

Program Layout

MON TUES WED THUR FRI SAT SUN

WEEK LEG CHEST REST BACK SHOULDER BICEP REST

1 (SQUAT) (BENCH) (DEADLIFT) TRICEP
WEEK LEG CHEST REST BACK CHEST FULL REST
2 (SQUAT) (BENCH) (DEADLIFT) (BENCH) BODY
SHOULDER BICEPS TRICEP CIRCUIT
WEEK LEG CHEST REST BACK SHOULDER BICEP REST
3 (SQUAT) (BENCH) (DEADLIFT) TRICEP
WEEK LEG CHEST REST BACK CHEST FULL REST
4 (SQUAT) (BENCH) (DEADLIFT) (BENCH) BODY
SHOULDER BICEPS TRICEP CIRCUIT

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

INTRODUCTION

This is a beginner-to-intermediate program picking knowledge and principals from several different styles of
training (CrossFit, bodybuilding, powerlifting, cardiovascular endurance, etc.) designed to improve the aesthetic
appeal of the physique while simultaneously improving performance. Powerbuilding is the hot phrase being
thrown around for this type of programming nowadays. Their popularity has grown considerably, and for good
reason!

If followed with consistency, one will see consistent strength and muscle gains from week to week. Kill it!
Intensity is key!

The Objective

• Increase strength and muscle

• Increase cardiovascular performance
• Decrease fat

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 THE WORKOUTS

Important Notes / Definitions

• It is of utmost importance to stay within the designated repetition range! For example, if Dumbbell Bench Press
calls for 4 sets of 8-10 and you cannot reach 8 reps on set 3, lower the weight 10-20 pounds so you can stay
within the rep range. Vice versa, if you can reach 10 reps with relative ease during the 4 sets, it is your
responsibility and obligation to increase the weight 10-20 pounds. This is how you will track progressive
overload, which is the gradual increase of stress placed upon the body during exercise training.

• I strongly encourage you to use the “Strong” app to track your workouts (Available on iPhone and Android. It
is beneficial to be able to reference old workouts to see how strong you were at that specific time, tying
back to progressive overload stated above. The app has quite a robust set of features allowing you to track
progress. Writing your workouts down in a notebook is also an option (BodyMinder is a good journal).
• While I want you to follow the below routines as closely as possible, there may be certain exercises that you
do not like and do not click with you well. That is fine. If you need additional exercise ideas,
BodyBuilding.com’s app “BodySpace” houses an exercise database that allows you to search by body part
and exercise popularity. It includes instructional videos as well and is very helpful!
• Drop set – A drop set is performing multiple sets in a row (gradually lowering the weight 20-40lbs) without
rest. For example, if Dumbbell Bench Press calls for the first set to be a drop set, you will perform 8-10 reps
at the highest weight then immediately grab a set of dumbbells 20-40lbs lighter and perform 8-10 additional
reps. Drop sets force blood into the muscle very quickly and are a great tool for cardiovascular endurance
and all-around athletic performance.
• Super set – A super set is switching between two movements without rest. For example, one can super set
Dumbbell Curls with Dips by performing a set of curls then a set of dips immediately after without rest.
Similar to drop sets, super sets also force blood into the muscle very quickly and are a great tool for
cardiovascular endurance and all-around athletic performance.
• M = movement.

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

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 DAY 1 – LEG (SQUAT)

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M6 sets.
• Aerobic Warm-up – 10-minute walk (3 mph) and 15 minutes of stretching (hamstrings, quads, glutes, hip
flexors, calves).
• Aerobic Cool-down (Recommended, not required) – 10-minute slow walk on the treadmill.

M1: Squats (Low-Bar or High-Bar) – via 531 Strength 3 warm-up sets, 3 working sets. Follow the app.
Ensure the “Warmup” and “90%” buttons are clicked
M2: Leg Curl (Machine) 4 x 12. Last set is drop set until failure
M3: Hack Squats (On Smith Machine or equivalent) 4 x 10
M4: Calf Raises 5 x 20
M5: Leg Extension (Machine) 4 x 12. First set is drop set. Last set failure
M6: Leg Press (Wide High Stance) 3 x 15. Last set failure

DAY 2 – CHEST (BENCH)

ENJOY THESE WORKOUTS?

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

DAY 3 – BACK (DEADLIFT)

• 2-4 minute rest in between M1 sets. 60-90 second rest in between M2 – M7 sets.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster.

M1: Deadlifts (Conventional or Sumo) – via 531 3 warm-up sets, 3 working sets. Follow the app.
Strength Ensure the “Warmup” and “90%” buttons are clicked
M2: Wide-Grip Lateral Pull-Down 4 x 15. Last set is drop set until failure
M3: Bent Dumbbell Rows 4 x 12. First set is drop set. Last set failure
M4: Alternating Hammer Curls, super-set w/ M5 3x8
M5: Lower Back Extension Machine, super-set w/ M4 3 x 15
M6: Straight Arm Pushdown 4 x 10
M7: High Row Machine 4 x 10

DAY 4 – SHOULDER

ENJOY THESE WORKOUTS?

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

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 DAY 5 – BICEP & TRICEP

• 45-60 second rest between all sets. Focus on staying in the rep range and maintaining good form. Decrease
the weight mid-movement if necessary.
• Aerobic Warm-up – 10-minute jog (7-8 mph) on treadmill or 10 minutes on Stairmaster.
• Anaerobic Warm-up – 3 sets of shoulder rotations holding a 10lb dumbbell.

M1: Alternating Dumbbell Curls Warm-up: 2 x 8-10 w/ light weight

4 x 10. First set is drop set. Last set failure
M2: Rope Tricep Push-Downs 4 x 12-15. First set is drop set. Last set failure
M3: Seated Hammer Curls 4 x 10. Last set failure
M4: Tricep Kickbacks 4 x 10. Last set failure
M5: Preacher Curls 3 x 10. Last set failure
M6: Overhead Tricep Extension (w/ Dumbbell) 3 x 10. Last set failure
M7: Standing straight bar curls 3 x 12. Last set failure
M8: Tricep Pushdown (Machine) 3 x 10. First set is drop set. Last set failure
M9: Diamond Push-Ups 3 sets until failure

DAY 6 – LEG (SQUAT)

ENJOY THESE WORKOUTS?

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

DAY 7 – CHEST (BENCH) & SHOULDER

ENJOY THESE WORKOUTS?

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

DAY 8 – BACK (DEADLIFT) & BICEP

• 60-90 second rest in between all sets. The goal of this workout is to not lift for strength (85% 1RM or above).
Focus on staying in the rep range and maintaining good form. Decrease the weight mid-movement if
necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Deadlifts (Conventional or Sumo) – via 531 3 warm-up sets, 3 working sets. Follow the app.
Strength Ensure the “Warmup” and “90%” buttons are clicked
M2: Plate-loaded Low Row Machine 4 x 12. First set is drop set. Last set failure
M3: Standing Straight Bar Curls 3 x 12. Last set failure
M4: Medium-Grip Lateral Pull-Down 4 x 12. First set is drop set. Last set failure
M5: Bicep Curl Machine 3 x 10
M6: Dumbbell Rows 4 x 12. Last set failure

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 DAY 9 – CHEST / TRICEP

ENJOY THESE WORKOUTS?

To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

DAY 10 – FULL BODY CIRCUIT

• 30-60 second rest in between all sets. The goal of this workout is move as fast as possible and to keep your
heart rate elevated. Focus on staying in the rep range and maintaining good form. Decrease the weight mid-
movement if necessary.
• Aerobic Warm-up – 10-minute jog (~6 mph) on treadmill or 10 minutes on Stairmaster

M1: Squats (High bar or Low bar) 3 x 10

M2: Alternating Standing Dumbbell Curls 3 x 10
M3: Single-Arm Dumbbell Press on Flat Bench 3 x 10
M4: Shoulder Press Machine 3 x 10
M5: Tricep Pushdown w/ Cable 3 x 10
M6: Wide-grip Lateral Pull-Down 3 x 10
M7: Walking Dumbbell Lunges 3 x 10 (20 steps)
M8: Shrugs (w/ Dumbbells or Machine) 3 x 10
M9: Preacher Curls 3 x 10
M10: Push-Ups 4 sets until failure

WORK THE PROGRAM AND

IT WILL WORK FOR YOU!
To learn about my coaching and working with me 1-on-1, inquire on my website or email [email protected]!

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