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531
General
Intermediate
Machine strength
Plan Details
The 531 routine by johnd.apel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
OHP
Est. 66 min
7 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Tue
Dead
Est. 55 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Thu
Bench
Est. 62 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Sat
Squat
Est. 65 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Plank
3 Sets
