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531 Strongman Winter 2022-23
AUTOPLAY
Bulking
Beginner
Barbell
Plan Details
The 531 Strongman Winter 2022-23 routine by JesterSpirit is a 15 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Overhead WK1
Est. 0 min
13 exercises
Barbell Military Press
2 Sets x 8 Reps
Barbell Military Press
5 Sets x 5,5,5,3,1 Reps
Band Reverse Fly/Band Pull Apart
5 Sets x 12 Reps
Front Box Squat
3 Sets x 8 Reps
Dumbbell Incline Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Cable Long Rope Tricep Pushdown
3 Sets x 8 Reps
Cable Long Rope Reverse Grip Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Incline Dumbbell Rear Delt Raise
3 Sets x 10 Reps
Thumbs Up Dumbbell Lateral Raise w/ hold
3 Sets x 10 Reps
Crucifix Hold
1 Set
Day 1
Overhead WK2
Est. 0 min
13 exercises
Barbell Military Press
2 Sets x 8 Reps
Barbell Military Press
5 Sets x 5,5,5,3,1 Reps
Band Reverse Fly/Band Pull Apart
5 Sets x 12 Reps
Front Box Squat
3 Sets x 8 Reps
Dumbbell Incline Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Cable Long Rope Tricep Pushdown
3 Sets x 8 Reps
Cable Long Rope Reverse Grip Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Incline Dumbbell Rear Delt Raise
3 Sets x 10 Reps
Thumbs Up Dumbbell Lateral Raise w/ hold
3 Sets x 10 Reps
Crucifix Hold
1 Set
Day 1
Overhead WK3
Est. 0 min
13 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5,5,5,3,1 Reps
Band Reverse Fly/Band Pull Apart
5 Sets x 12 Reps
Front Box Squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Face Pull
3 Sets x 8 Reps
Cable Long Rope Tricep Pushdown
3 Sets x 8 Reps
Cable Long Rope Reverse Grip Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Incline Dumbbell Rear Delt Raise
3 Sets x 10 Reps
Thumbs Up Dumbbell Lateral Raise w/ hold
3 Sets x 10 Reps
Crucifix Hold
1 Set
Day 2
Squat/Lower Body WK1
Est. 0 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Belt squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Banded Hamstring Curl
3 Sets x 8 Reps
Day 2
Squat/Lower Body WK2
Est. 0 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
5 Sets x 5,5,3,3,3 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Belt squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Banded Hamstring Curl
3 Sets x 8 Reps
Day 2
Squat/Lower Body WK3
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Squat
5 Sets x 5,5,5,3,1 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Belt squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Banded Hamstring Curl
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Day 3
Cardio/Recovery
Est. 0 min
2 exercises
Recumbent Bike
1 Set
Shoveling Snow
1 Set
Day 4
Deadlift/Back/Bicep WK1
Est. 0 min
8 exercises
Barbell Deadlift
7 Sets x 5 Reps
Deficit Deadlift 3-4”
3 Sets x 5,3,1 Reps
Seal Row Barbell
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 10,8,5 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Day 4
Deadlift/Back/Bicep WK2
Est. 0 min
8 exercises
Barbell Deadlift
7 Sets x 3 Reps
Deficit Deadlift 3-4”
3 Sets x 5,3,1 Reps
Seal Row Barbell
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 10,8,5 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Day 4
Deadlift/Back/Bicep WK3
Est. 0 min
8 exercises
Barbell Deadlift
7 Sets x 3,3,5,5,5,3,1 Reps
Deficit Deadlift 3-4”
3 Sets x 5,3,1 Reps
Seal Row Barbell
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 10,8,5 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Day 5
Chest/Tricep WK3
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5,5,5,3,1 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Lower Chest Raise
3 Sets x 8 Reps
Tricep 3way
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Isometric Plate Pinch (Svend) Chest Press
3 Sets x 8 Reps
Day 5
Chest/Tricep WK1
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Lower Chest Raise
3 Sets x 8 Reps
Tricep 3way
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Isometric Plate Pinch (Svend) Chest Press
3 Sets x 8 Reps
Day 5
Chest/Tricep WK2
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5,5,3,3,3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Lower Chest Raise
3 Sets x 8 Reps
Tricep 3way
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Isometric Plate Pinch (Svend) Chest Press
3 Sets x 8 Reps
Day 6
Events Training
Est. 0 min
1 exercise
One Arm Circus Dumbbell Press
3 Sets x 15 Reps
Day 7
Cardio/Grip/Core
Est. 0 min
0 exercises
This day is empty
