531 + Up / Low Split
Bulking
Intermediate
Machine strength
Plan Details
The 531 + Up / Low Split routine by GymTee is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Wendler 531 Protocol + accessories. Read Jim Wendler's 531 publications for info on the Squat, Bench, OHP, & Deadlift for further / complete info...
Routine detail
Day 1
Upper #1 Chest
Est. 99 min
10 exercises
10-15 mins Mixed Stretching & Splits
1 Set
Barbell Bench Press
4 Sets x 10,5,3,3 Reps
Barbell Bench Press
6 Sets x 5,3,1,8,8,8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 24 Reps
Face down, incline bench Shrugs
4 Sets x 15 Reps
Day 2
Lower #1 Legs
Est. 89 min
10 exercises
10-15 mins Mixed Stretching & Splits
1 Set
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Barbell Deep Squat
6 Sets x 5,5,5,8,8,8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Day 3
Upper #2 OHP
Est. 101 min
10 exercises
10-15 mins Mixed Stretching & Splits
1 Set
Barbell Military Press
2 Sets x 10 Reps
Barbell Military Press
6 Sets x 5,3,1,8,8,8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
6 Sets x 6 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 30 Reps
Day 4
Lower #4 Back
Est. 95 min
10 exercises
10-15 mins Mixed Stretching & Splits
1 Set
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
1 Set
Barbell Front Squat
5 Sets x 5,10,8,8,8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Day 99
Recovery Day? Ralk = Run / Walk
Est. 62 min
1 exercise
5k Ralk
1 Set
