This is the place for random programming templates. I will update it as I put together new stuff for people, take a look around and use what you like.



12 Week Hatch Squat


Glen 4 week


Jenny Regionals Taper.excel



MEBB Hatch


4 week 5×5-8 week 531










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  1. Matthew Paulus says:

    For the 531 programming how many times per week do you recommend I lift ie: doing 3 sets of 5 reps 3 times a week or more? Also when is it an appropriate time to re-evaluate my one rep max? And finally if were to use the 531 for my dumb bell flat bench press can I also do other chest and building workouts?

    • Adam says:

      Hi Matt sorry for the late reply.
      The 531 as written here is set up for 3 days per week,e.g., Squat one day Deadlift one day, and Standing press one day lather rinse repeat. I have had trouble getting my press to go up training it once a week so if you are looking to add in a bench day I think that would be fine. That template could look something like Squat day, Bench day, Rest day, Deadlift day, Press day. As far a 1RMs go I would hit a max for each lift every 8 to 10 weeks just to check progress but remember after every 531 cycle you add 10 pounds for lower body movements and 5 for upper.

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