Scribd Logo
Upload

Welcome to Scribd!

  • 20 views

    Sample 531 Workouts

    Uploaded by

    brownbra1620
    This document outlines Zach Lynk's 4-week strength training program. Each week includes a clean, squat, bench press, and deadlift day with prescribed reps and increasing weights. On each day, Zach also performs 3 sets of 8 reps of 4 assistance exercises.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Sample 531 Workouts

    Uploaded by

    brownbra1620
    20 views1 page
    This document outlines Zach Lynk's 4-week strength training program. Each week includes a clean, squat, bench press, and deadlift day with prescribed reps and increasing weights. On each day, Zach also performs 3 sets of 8 reps of 4 assistance exercises.

    Original Description:

    531 workout

    Original Title

    Sample 531 workouts

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines Zach Lynk's 4-week strength training program. Each week includes a clean, squat, bench press, and deadlift day with prescribed reps and increasing weights. On each day, Zach also performs 3 sets of 8 reps of 4 assistance exercises.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    20 views1 page

    Sample 531 Workouts

    Uploaded by

    brownbra1620
    This document outlines Zach Lynk's 4-week strength training program. Each week includes a clean, squat, bench press, and deadlift day with prescribed reps and increasing weights. On each day, Zach also performs 3 sets of 8 reps of 4 assistance exercises.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 1

    Name: ZACH LYNK

    Week 1

    Week 2

    Clean day
    Reps
    5
    5
    AMRAP

    max: 85

    Week 3

    Week 4

    Weight
    55.25
    63.75
    72.25

    Clean day
    Reps
    3
    3
    AMRAP

    max: 85
    Weight
    59.5
    68
    76.5

    Clean day
    Reps
    5
    3
    AMRAP

    max: 85
    Weight
    63.75
    72.25
    80.75

    Clean day
    Reps
    5
    5
    5

    max: 85
    Weight
    34
    42.5
    51

    Squat Day
    Reps
    5
    5
    AMRAP

    max: 185
    Weight
    120.25
    138.75
    157.25

    Squat Day
    Reps
    3
    3
    AMRAP

    max: 185
    Weight
    129.5
    148
    166.5

    Squat Day
    Reps
    5
    3
    AMRAP

    max: 185
    Weight
    138.75
    157.25
    175.75

    Squat Day
    Reps
    5
    5
    5

    max: 185
    Weight
    74
    92.5
    111

    Bench Day
    Reps
    5
    5
    AMRAP

    max: 167
    Weight
    108.55
    125.25
    141.95

    Bench Day
    Reps
    3
    3
    AMRAP

    max: 167
    Weight
    116.9
    133.6
    150.3

    Bench Day
    Reps
    5
    3
    AMRAP

    max: 167
    Weight
    125.25
    141.95
    158.65

    Bench Day
    Reps
    5
    5
    5

    max: 167
    Weight
    66.8
    83.5
    100.2

    Deadlift day
    Reps
    5
    5
    AMRAP

    max: 205
    Weight
    133.25
    153.75
    174.25

    Deadlift day
    Reps
    3
    3
    AMRAP

    max: 205
    Weight
    143.5
    164
    184.5

    Deadlift day
    Reps
    5
    3
    AMRAP

    max: 205
    Weight
    153.75
    174.25
    194.75

    Deadlift day
    Reps
    5
    5
    5

    max: 205
    Weight
    82
    102.5
    123

    ALSO DO 4 OTHER ASSISTANCE LIFTS/EXERCISES WITH EACH WORKOUT. FOR 3 SETS OF


    8 REPS EACH (3 x 8).

    You might also like