GymTee
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 a intermediate level plan to achieve bulking fitness goals.
Plan Description
Wendler 531 Protocol + accessories. Read Jim Wendler's 531 publications for info on the Squat, Benc...
Day 1
Day 2
Day 3
Day 4
Day 99
Upper #1 Chest
Est time: 99 min
10 exercises
10-15 mins Mixed Stretching & Splits
Back
Sets
1
Reps
15
Interval
10:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
4
Reps
10,5,3,3
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
6
Reps
5,3,1,8,8,8
Interval
00:00
Rest Time
01:30
Barbell Bent-Over Row
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Incline Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:15
Cable Front Lat Pulldown (Close Grip)
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Upright Row
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Lateral Raise
Shoulders
Sets
2
Reps
24
Interval
00:00
Rest Time
01:15
Face down, incline bench Shrugs
Back
Sets
4
Reps
15
Interval
00:00
Rest Time
01:30
