531 FOR BEGINNERS | FitFrek.com

	B	C	D	E	F	G	H	I	J	L	M	N	O	Q	R	S	T	V	W	X	Y	AA	AB	AC	AD	AF	AG	AH	AI	AK	AL	AM	AN	AP	AQ	AR	AS
1		Squat	Bench	Deadlift	Press			Start by filling in your 1RM (1 Rep Max) in the yellow boxes
2	1RM	315	250	350	145	1RM		It will then calculate a Training Max to base your program off by taking 90% of your 1RM
3	TM	285	225	315	130	TM		After each cycle you add weight to the Training Max box. Usually 2.5-5kg
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5	Rounding		5
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7	Week 1													Week 2												Week 3
8	Squat					Deadlift				Bench				Squat				Deadlift				Bench				Squat				Deadlift				Bench
9	%	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
10	40%	115	1	5		40%	125	1	5	40%	90	1	5	40%	115	1	5	40%	125	1	5	40%	90	1	5	40%	115	1	5	40%	125	1	5	40%	90	1	5
11	50%	145	1	5		50%	160	1	5	50%	115	1	5	50%	145	1	5	50%	160	1	5	50%	115	1	5	50%	145	1	5	50%	160	1	5	50%	115	1	5
12	60%	170	1	3		60%	190	1	3	60%	135	1	3	60%	170	1	3	60%	190	1	3	60%	135	1	3	60%	170	1	3	60%	190	1	5	60%	135	1	5
13	65%	185	1	5		65%	205	1	5	65%	145	1	5	70%	200	1	3	70%	220	1	3	70%	160	1	3	75%	215	1	5	75%	235	1	5	75%	170	1	5
14	75%	215	1	5		75%	235	1	5	75%	170	1	5	80%	230	1	3	80%	250	1	3	80%	180	1	3	85%	240	1	3	85%	270	1	3	85%	190	1	3
15	85%	240	1	5+		85%	270	1	5+	85%	190	1	5+	90%	255	1	3+	90%	285	1	3+	90%	205	1	3+	95%	270	1	1+	95%	300	1	1+	95%	215	1	1+
16	65%	185	5	5		65%	205	5	5	65%	145	5	5	70%	200	5	5	70%	220	5	5	70%	160	5	5	75%	215	5	5	75%	235	5	5	75%	170	5	5
17	Bench					Press				Squat				Bench				Press				Squat				Bench				Press				Squat
18	40%	90	1	5		40%	50	1	5	40%	115	1	5	40%	90	1	5	40%	50	1	5	40%	115	1	5	40%	90	1	5	40%	50	1	5	40%	115	1	5
19	50%	115	1	5		50%	65	1	5	50%	145	1	5	50%	115	1	5	50%	65	1	5	50%	145	1	5	50%	115	1	5	50%	65	1	5	50%	145	1	5
20	60%	135	1	3		60%	80	1	3	60%	170	1	3	60%	135	1	3	60%	80	1	3	60%	170	1	3	60%	135	1	3	60%	80	1	3	60%	170	1	3
21	65%	145	1	5		65%	85	1	5	65%	185	1	5	70%	160	1	3	70%	90	1	3	70%	200	1	3	75%	170	1	5	75%	100	1	5	75%	215	1	5
22	75%	170	1	5		75%	100	1	5	75%	215	1	5	80%	180	1	3	80%	105	1	3	80%	230	1	3	85%	190	1	3	85%	110	1	3	85%	240	1	3
23	85%	190	1	5+		85%	110	1	5+	85%	240	1	5+	90%	205	1	3+	90%	115	1	3+	90%	255	1	3+	95%	215	1	1+	95%	125	1	1+	95%	270	1	1+
24	65%	145	5	5		65%	85	5	5	65%	185	5	5	70%	160	5	5	70%	90	5	5	70%	200	5	5	75%	170	5	5	75%	100	5	5	75%	215	5	5
25	Assistance					Assistance				Assistance				Assistance				Assistance				Assistance				Assistance				Assistance				Assistance
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28	Assistance work:																					Progression;
29	Each day, pick one/two exercises from each category and perform a total of 50-100 total reps																					After each Cycle add 2.5-5kg to squat and deadlift
30	Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total reps																					After each cycle add 1.25-2.5kg to bench and Press
31	PUSH:																					Every second cycle you can do a deload if you feel like it;
32	dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
33	PULL:																					Log your rep PRs in the PR sheet
34	chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
35	Single Leg/Core:
36	any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
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