Sats 531 Forever - Leader

Strength and Muscle

3 weeks / 4 days per week

This is a variant of the 531 for 55 plus folks. Back, Knee and Joint friendly.

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Supplemental

5 x 5 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

Straight Back Seated Row

Assistance

3 x 10 reps

Alternating Biceps Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 12 reps

Wood Chop

Assistance

3 x 10 reps

Standing • Front • Upright • Pallof Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

4 x 12 reps

Belt Squat Rogue

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Step Up

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Lying • Hip Thrust Machine (Single)

Assistance

3 x 10 reps

Around World

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Seated • Hip Adduction

Assistance

3 x 12 reps

Recommended undefined Exercises

30-40 reps

Recommended undefined Exercises

45-60 reps

Iso Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Iso Shoulder Press

Supplemental

5 x 5 reps

Bent Over • Row

Assistance

3 x 8 reps

Incline • Fly

Assistance

4 x 12 reps

Close Grip • Pulldown

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 12 reps

Tricep Pushdown

Assistance

3 x 12 reps

Cross Body Hammer Curl

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 7 reps

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Belt Squat Rogue

Supplemental

5 x 5 reps

Leg Curl

Assistance

5 x 12 reps

Seated • Leg Extension

Assistance

5 x 12 reps

Standing • Hip Extension

Assistance

3 x 12 reps

Seated • Hip Abduction

Assistance

3 x 12 reps

Seated • Calf Press

Assistance

3 x 15 reps

Crunch

Assistance

3 x 12 reps

Upright • Torso Rotation

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Wide Grip • Pulldown

Assistance

4 x 11 reps

Straight Back Seated Row

Assistance

3 x 11 reps

Alternating Biceps Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 12 reps

Alternating Biceps Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 12 reps

Wood Chop

Assistance

3 x 11 reps

Standing • Front • Upright • Pallof Press

Assistance

3 x 9 reps

Lateral • Raise

Assistance

4 x undefined reps

Belt Squat Rogue

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Step Up

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 11 reps

Lying • Hip Thrust Machine (Single)

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Seated • Hip Adduction

Assistance

3 x 12 reps

Russian Twist

Assistance

3 x 15 reps

Side • Plank

Assistance

3 x undefined reps

Around World

Assistance

3 x 11 reps

Lateral • Raise

Assistance

3 x 12 reps

Iso Shoulder Press

Main

3 x 70%

3 x 80%

3 x 90%

Iso Shoulder Press

Supplemental

5 x 5 reps

Bent Over • Row

Assistance

4 x 0 reps

Incline • Fly

Assistance

4 x 12 reps

Close Grip • Pulldown

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 13 reps

Tricep Pushdown

Assistance

3 x 12 reps

Cross Body Hammer Curl

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 7 reps

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Belt Squat Rogue

Supplemental

5 x 5 reps

Leg Curl

Assistance

4 x 13 reps

Seated • Leg Extension

Assistance

5 x 12 reps

Standing • Hip Extension

Assistance

3 x 13 reps

Seated • Hip Abduction

Assistance

3 x 13 reps

Seated • Calf Press

Assistance

3 x 16 reps

Lateral • Raise

Assistance

3 x 13 reps

Crunch

Assistance

3 x 12 reps

Upright • Torso Rotation

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline • Bench Press

Supplemental

5 x 5 reps

Wide Grip • Pulldown

Assistance

4 x 11 reps

Straight Back Seated Row

Assistance

3 x 11 reps

Alternating Biceps Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 12 reps

Alternating Biceps Curl

Assistance

3 x 10 reps

Standing • Triceps Extension

Assistance

3 x 12 reps

Wood Chop

Assistance

3 x 11 reps

Standing • Front • Upright • Pallof Press

Assistance

3 x 9 reps

Lateral • Raise

Assistance

4 x undefined reps

Belt Squat Rogue

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental

5 x 5 reps

Step Up

Assistance

3 x 8 reps

Seated • Leg Curl

Assistance

3 x 11 reps

Lying • Hip Thrust Machine (Single)

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Seated • Hip Adduction

Assistance

3 x 12 reps

Russian Twist

Assistance

3 x 15 reps

Side • Plank

Assistance

3 x undefined reps

Around World

Assistance

3 x 11 reps

Lateral • Raise

Assistance

3 x 12 reps

Iso Shoulder Press

Main

5 x 75%

3 x 85%

1 x 95%

Iso Shoulder Press

Supplemental

5 x 5 reps

Bent Over • Row

Assistance

4 x 0 reps

Incline • Fly

Assistance

4 x 12 reps

Close Grip • Pulldown

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 13 reps

Tricep Pushdown

Assistance

3 x 12 reps

Cross Body Hammer Curl

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 7 reps

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Belt Squat Rogue

Supplemental

5 x 5 reps

Leg Curl

Assistance

4 x 13 reps

Seated • Leg Extension

Assistance

5 x 12 reps

Standing • Hip Extension

Assistance

3 x 13 reps

Seated • Hip Abduction

Assistance

3 x 13 reps

Seated • Calf Press

Assistance

3 x 16 reps

Crunch

Assistance

3 x 12 reps

Upright • Torso Rotation

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 13 reps

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Sats 531 Forever - Leader

Strength and Muscle

3 weeks / 4 days per week

This is a variant of the 531 for 55 plus folks. Back, Knee and Joint friendly.

Reviews

0 reviews

Week 1

Day 1

Bench Press

Incline • Bench Press

Wide Grip • Pulldown

Straight Back Seated Row

Alternating Biceps Curl

Standing • Triceps Extension

Wood Chop

Standing • Front • Upright • Pallof Press

Lateral • Raise

Day 2

Belt Squat Rogue

Trap Bar Deadlift

Step Up

Seated • Leg Curl

Lying • Hip Thrust Machine (Single)

Around World

Standing • Calf Raise

Seated • Hip Adduction

Recommended undefined Exercises

Recommended undefined Exercises

Day 3

Iso Shoulder Press

Iso Shoulder Press

Bent Over • Row

Incline • Fly

Close Grip • Pulldown

Lateral • Raise

Tricep Pushdown

Cross Body Hammer Curl

Standing • Face Pull

Dead Bug

Day 4

Trap Bar Deadlift

Belt Squat Rogue

Leg Curl

Seated • Leg Extension

Standing • Hip Extension

Seated • Hip Abduction

Seated • Calf Press

Crunch

Upright • Torso Rotation

Lateral • Raise

Week 2

Day 1

Bench Press

Incline • Bench Press

Wide Grip • Pulldown

Straight Back Seated Row

Alternating Biceps Curl

Standing • Triceps Extension

Alternating Biceps Curl

Standing • Triceps Extension

Wood Chop

Standing • Front • Upright • Pallof Press

Lateral • Raise

Day 2

Belt Squat Rogue

Trap Bar Deadlift

Step Up

Seated • Leg Curl

Lying • Hip Thrust Machine (Single)

Standing • Calf Raise

Seated • Hip Adduction

Russian Twist

Side • Plank

Around World

Lateral • Raise

Day 3

Iso Shoulder Press

Iso Shoulder Press

Bent Over • Row

Incline • Fly