531 Powerlifting v3.0 - JEFIT

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531 Powerlifting v3.0 - JEFIT

531 Powerlifting v3.0 banner

531 Powerlifting v3.0

AUTOPLAYAUDIO TIP

General

Advanced

Machine strength

Plan Details

The 531 Powerlifting v3.0 routine by BerserkerBeard is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Kickboxing

Est. 62 min

1 exercise

Boxing Demonstration

Boxing

1 Set

Tue

Shoulders INV

Est. 96 min

13 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Tue

Chest INV

Est. 63 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Wed

Kickboxing

Est. 62 min

1 exercise

Boxing Demonstration

Boxing

1 Set

Wed

Cardio

Est. 143 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Rowing Demonstration

Rowing

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Running Demonstration

Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Thu

DeadsINV

Est. 53 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 8 Reps

Thu

Squats INV

Est. 38 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Sun

Sunday Deadlifts

Est. 97 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

8 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 8 Reps

Any

Abs

Est. 33 min

5 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

3 Sets x 10 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Any

Arnold Circuit

Est. 59 min

6 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 8 Reps

Push-Up Demonstration

Push-Up

5 Sets x 8 Reps

Any

Cosgrove evil8 complex

Est. 50 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps