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531 Beginner Program

The document outlines a strength training program that includes exercises such as squats, deadlifts, bench presses, and others, with a focus on calculating a Training Max based on a user's 1 Rep Max (1RM). It details a four-week cycle where weights and percentages are systematically increased each week, along with specified sets and repetitions. Incremental weight adjustments are suggested after each cycle to enhance strength progression.

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Sidd Sharma
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8 views

531 Beginner Program

The document outlines a strength training program that includes exercises such as squats, deadlifts, bench presses, and others, with a focus on calculating a Training Max based on a user's 1 Rep Max (1RM). It details a four-week cycle where weights and percentages are systematically increased each week, along with specified sets and repetitions. Incremental weight adjustments are suggested after each cycle to enhance strength progression.

Uploaded by

Sidd Sharma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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BS BP DL MP FS IP Start by filling in your 1RM (1 Rep Max) in the yellow boxes

1RM 225 185 245 115 205 155 It will then calculate a Training Max to base your program off by taking 80-85% of your 1RM
TM 180 147.5 195 92.5 165 125 After each cycle you add weight to the Training Max box. Usually 2.5-5kg
Increment: 2.5
Week 1 Week 2 Week 3 Week 4
Squat Deadlift Incline Squat Deadlift Incline Squat Deadlift Incline Squat Deadlift Incline
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
40% 72.5 1 5 40% 77.5 1 5 40% 50 1 5 40% 72.5 1 5 40% 77.5 1 5 40% 50 1 5 40% 72.5 1 5 40% 77.5 1 5 40% 50 1 5 40% 72.5 1 5 40% 77.5 1 5 40% 50 1 5
50% 90 1 5 50% 97.5 1 5 50% 62.5 1 5 50% 90 1 5 50% 97.5 1 5 50% 62.5 1 5 50% 90 1 5 50% 97.5 1 5 50% 62.5 1 5 50% 90 1 5 50% 97.5 1 5 50% 62.5 1 5
60% 107.5 1 3 60% 117.5 1 3 60% 75 1 3 60% 107.5 1 3 60% 117.5 1 3 60% 75 1 3 60% 107.5 1 3 60% 117.5 1 5 60% 75 1 5 60% 107.5 1 3 60% 117.5 1 5 60% 75 1 5
65% 117.5 1 5 65% 127.5 1 5 65% 82.5 1 5 70% 125 1 3 70% 137.5 1 3 70% 87.5 1 3 75% 135 1 5 75% 147.5 1 5 75% 95 1 5
75% 135 1 5 75% 147.5 1 5 75% 95 1 5 80% 145 1 3 80% 155 1 3 80% 100 1 3 85% 152.5 1 3 85% 165 1 3 85% 107.5 1 3
85% 152.5 1 5+ 85% 165 1 5+ 85% 107.5 1 5+ 90% 162.5 1 3+ 90% 175 1 3+ 90% 112.5 1 3+ 95% 170 1 1+ 95% 185 1 1+ 95% 120 1 1+
65% 117.5 5 5 65% 127.5 5 5 65% 82.5 5 5 70% 125 5 5 70% 137.5 5 5 70% 87.5 5 5 75% 135 5 5 75% 147.5 5 5 75% 95 5 5
Bench Press Front Squat Bench Press Front Squat Bench Press Front Squat Bench Press Front Squat
40% 60 1 5 40% 37.5 1 5 40% 65 1 5 40% 60 1 5 40% 37.5 1 5 40% 65 1 5 40% 60 1 5 40% 37.5 1 5 40% 65 1 5 40% 60 1 5 40% 37.5 1 5 40% 65 1 5
50% 75 1 5 50% 47.5 1 5 50% 82.5 1 5 50% 75 1 5 50% 47.5 1 5 50% 82.5 1 5 50% 75 1 5 50% 47.5 1 5 50% 82.5 1 5 50% 75 1 5 50% 47.5 1 5 50% 82.5 1 5
60% 87.5 1 3 60% 55 1 3 60% 100 1 3 60% 87.5 1 3 60% 55 1 3 60% 100 1 3 60% 87.5 1 3 60% 55 1 3 60% 100 1 3 60% 87.5 1 3 60% 55 1 3 60% 100 1 3
65% 95 1 5 65% 60 1 5 65% 107.5 1 5 70% 102.5 1 3 70% 65 1 3 70% 115 1 3 75% 110 1 5 75% 70 1 5 75% 125 1 5
75% 110 1 5 75% 70 1 5 75% 125 1 5 80% 117.5 1 3 80% 75 1 3 80% 132.5 1 3 85% 125 1 3 85% 77.5 1 3 85% 140 1 3
85% 125 1 5+ 85% 77.5 1 5+ 85% 140 1 5+ 90% 132.5 1 3+ 90% 82.5 1 3+ 90% 147.5 1 3+ 95% 140 1 1+ 95% 87.5 1 1+ 95% 157.5 1 1+
65% 95 5 5 65% 60 5 5 65% 107.5 5 5 70% 102.5 5 5 70% 65 5 5 70% 115 5 5 75% 110 5 5 75% 70 5 5 75% 125 5 5
Assistance Assistance Assistance Assistance Assistance Assistance Assistance Assistance Assistance Assistance Assistance Assistance

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