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Strength Building WorkoutsStrength Building Workouts

Primal 531 Strength Building Workout 33

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Iron HerculesIron Hercules June 08, 2011June 08, 2011

The Primal 531 Strength Building

Workout is for experienced beginners

or intermediate lifters who want to focus

on improving their strength in the big

four lifts as fast as possible. These lifts

are:

Bench Press

Squat

Deadlift

Overhead Press

3 Week Periodization Cycle

For each of these lifts you will follow a 3 week periodization cycle.

Week 1 – 5 sets x 5 reps, using 80% of your week 3 weight.

Week 2 – 5 sets x 3 reps, using 90% of your week 3 weight.

Week 3 – 5 sets x 1 reps

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Set 1 – 60% for 10 reps

Set 2 – 80% for 10 reps

Set 3 -100% for MAX reps

When you can perform more than 10 reps on set 3, add more weight the next time you

perform this exercise. Please understand that the listed percentages are merely guidelines.

There is no need to overly obsess about exact weight as long as they are in the proper ballpark.

Dips and pull ups can be more challenging, especially if you do not have access to a harness to

add weight. In this case, perform only 10 reps on the first 2 sets, and knock out as many as

possible on set 3 (up to 20 reps).

If dips or pull ups become too easy, it may be in your best interest to use dumbbell rows and

close grip bench press as substitutions.

3 Day 531 Variation

The 3 day variation of the Primal 531 Workout program is the best choice for most natural

lifters. It allows you to train hard and focus on the big lifts on Monday and Friday, while

performing a minimum amount of accessory work. Wednesdays are used primarily for accessory

work, and are considered a moderate training day.

Accessory sets. Accessory sets are ramped.

Planks. If planks become too easy, feel free to find another ab exercise that provides

progressive resistance. You may also choose to use dumbbell side bends.

4 Day 531 Variation

The 4 day variation of the Primal 531 Workout program is a solid choice for experienced

intermediate lifters who know their bodies and capabilities well.

Monday – Squats day

Tuesday – Bench Press day

Thursday – Deadlift day

Friday – Overhead Press day

There are innumerable ways to structure a 4 day split, and approaches will vary wildly based on

goals. Therefore, I have only provided a bare bones structure. Once again, this approach is for

experienced intermediate lifters.

If you do not know how to structure accessory work based on your needs, then I do not

recommend using a 4 day approach. Those with an eye on bodybuilding may chose to use

bodypart splits. Those who favor powerlifting may integrate some Wendler or Westside ideas

and approaches.

Warmup Sets

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The following are recommend warmup approaches for the heavy lifts. Accessory work is ramped

and shouldn’t require additional warmup sets. Always land on the side of caution when warming

up. If you feel you need an additional warmup set, please use one. Once again, this is only a

guideline.

5 x 5 Protocol

On 5 sets x 5 rep days, your warmup sets should look something like this:

Warmup Set 1 – Bar x 10-15 reps

Warmup Set 2 – 50% of working weight x 5 reps

Warmup Set 3 – 75% of working weight x 3-5 reps

5 x 3 Protocol

On 5 sets x 3 rep days, your warmup sets should look something like this:

Warmup Set 1 – Bar x 10-15 reps

Warmup Set 2 – 50% of working weight x 5 reps

Warmup Set 3 – 75% of working weight x 3 reps

5 x 1 Protocol

On 5 sets x 1 rep days, your warmup sets should look something like this:

Warmup Set 1 – Bar x 10-15 reps

Warmup Set 2 – 40% of working weight x 5 reps

Warmup Set 3 – 60% of working weight x 3 reps

Warmup Set 4 – 80% of working weight x 1 reps

The Overhead Press

You may use any quality barbell overhead press variation, including:

Seated behind the neck press

Seated military press

Push press

Standing behind the neck press

Standing strict military press

Workout Notes

Weighted Sit Ups. Hold a 10, 25 or 45 pound plate on your chest. Perform up to 25 reps per

set. While weighted sit ups are a very effective choice, you can really use any abdominal

exercise that allows progressive resistance such as rope cable crunches.

Calf Raises. These are performed standing while holding a barbell. You may choose to perform

calf raises with the balls of your feet upon a 5 or 10 pound plate, but this is not a requirement.

You may also use a standing or seated calf raise, or calf raises on a leg press machine.

Pull Ups. Make sure you are performing pull ups (palms facing away) and not chin ups. If you

can’t perform any pull ups, substitute in dumbbell rows or seated cable rows, and perform 3 sets

of 10 reps.

Curls. Any barbell or dumbbell curling variation may be used.

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