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Adjusted 531 program
Posted on 7/30/22 at 9:16 am
Posted on 7/30/22 at 9:16 am
I need some help. I ran 531 for 6 months with great success. Unfortunately my gym closed and now I don’t have a damn barbell to work. What are the best alternate exercises to replace OHP, Bench, Deadlift, and Squat? I’m also a little more focused on hypertrophy than strength. Maybe up the 531 reps to 4/7/10, with progressive overload.
DBs, Smith, TRX, typical machines, etc.
ETA - I like the 4 main lifts with accessory work. Fits well into my time schedule.
DBs, Smith, TRX, typical machines, etc.
ETA - I like the 4 main lifts with accessory work. Fits well into my time schedule.
This post was edited on 7/30/22 at 11:05 am
2
Posted on 7/30/22 at 11:31 am to KoozieKing
Pen and Paper Dumbbell strength program comes to mind. I’m sure there is others
Posted on 7/30/22 at 10:32 pm to TheWeatherMan
Yep ppsa db strength is best bet.
Posted on 7/31/22 at 8:14 am to KoozieKing
5/3/1 is very barbell focused, so I would switch to a new program that uses your equipment. And find a new gym.
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