531 A body build

Build Muscle

3 weeks / 4 days per week

For jigsters

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 65%

5 x 65%

5 x 65%

Split Squat (Dumbbell)

Assistance

3 x 6 reps

Crunch (Cable)

Assistance

3 x 10 reps

Side Bend (Dumbbell)

Assistance

3 x 11 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Chest Dip (Weighted)

Assistance

3 x 20 reps

Fly (Dumbbell)

Assistance

3 x 11 reps

Push-up

Assistance

3 x 19 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance

3 x 6 reps

Bent-over Row (Barbell)

Assistance

3 x 25 reps

Hanging Leg Raise (Weighted)

Assistance

3 x 19 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Assistance

5 x 10 reps

Pull-up (Weighted)

Assistance

3 x 7 reps

Lateral Raise (Cable)

Assistance

3 x 6 reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

5 x 65%

5 x 65%

5 x 65%

Split Squat (Dumbbell)

Assistance

3 x 6 reps

Crunch (Cable)

Assistance

3 x 0 reps

Side Bend (Dumbbell)

Assistance

3 x 14 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Chest Dip (Weighted)

Assistance

3 x 20 reps

Fly (Dumbbell)

Assistance

3 x 11 reps

Push-up

Assistance

3 x 19 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance

3 x 6 reps

Bent-over Row (Barbell)

Assistance

3 x 23 reps

Hanging Leg Raise (Weighted)

Assistance

3 x 19 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Assistance

10 reps

10 reps

10 reps

10 reps

10 reps

Pull-up (Weighted)

Assistance

3 x 7 reps

Lateral Raise (Cable)

Assistance

12 reps

12 reps

12 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

5 x 65%

5 x 65%

5 x 65%

Split Squat (Dumbbell)

Assistance

3 x 6 reps

Crunch (Cable)

Assistance

3 x 0 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Chest Dip (Weighted)

Assistance

3 x 20 reps

Fly (Dumbbell)

Assistance

3 x 11 reps

Push-up

Assistance

3 x 19 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance

3 x 0 reps

Bent-over Row (Barbell)

Assistance

3 x 21 reps

Hanging Leg Raise (Weighted)

Assistance

3 x 19 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-up (Weighted)

Assistance

7 reps

7 reps

7 reps

9 reps

Press

Assistance

5 x 10 reps

Lateral Raise (Cable)

Assistance

3 x 8 reps

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