531 Arm Hybrid

Training Powerlifting
1

I have been told you can just add an extra day for an arm emphasis. These are fake numbers for weight. What does everyone think of the below;

Day One Week 1 Week 2 Week 3 Week 4
bp Warmup Warmup Warmup Warmup
5x110 3x115 5x125 5x65
5x125 3x135 3x140 5x85
>5x140 >3x150 >1x160 5x100

squat Warmup Warmup Warmup Warmup
5x130 3x140 5x150 5x80
5x150 3x160 3x170 5x100
>5x170 >3x180 >1x190 5x120
Day Two Week 1 Week 2 Week 3 Week 4
Curl Warmup Warmup Warmup Warmup
5x75 3x80 5x85 5x45
5x85 3x90 3x95 5x55
>5x95 >3x100 >1x105 5x70

cgbp Warmup Warmup Warmup Warmup
5x90 3x95 5x105 5x55
5x105 3x110 3x115 5x70
>5x115 >3x125 >1x130 5x85
Day Three Week 1 Week 2 Week 3 Week 4
deadliftWarmup Warmup Warmup Warmup
5x60 3x65 5x70 5x40
5x70 3x75 3x80 5x50
>5x80 >3x85 >1x90 5x60

press Warmup Warmup Warmup Warmup
5x110 3x120 5x130 5x70
5x130 3x140 3x145 5x85
>5x145 >3x155 >1x165 5x105

2

Read this

3

If you can add an extra day for arms your doing somthing wrong

4

Last time I checked bench press and OHP and their accessory lifts used arms for a majority of the work in lifting the weight.

5

My arms have grown about 1/2 inch doing 531 and I really don’t do much direct arm work

6

To echo what the guys above me have said, if your goals are to get big and strong (you’re not a bodybuilder) you really don’t need an extra day just for arms.

You’re already pressing, and doing rows and chins. All you need to do is throw in a direct tricep movement on one or both of your pressing days, and a few sets of curls on one (MAYBE) both days, and you’ll be good.

7

Sprinkle in a little smolov, maybe some westside, and you’re good to go.

8

close grip bench, skull crushers and curl. Neutral grip db’s for pressing movement will emphasize tri’s more, curl. Its that simple. For real.
not enough, dont do a program that isnt for building big arms. that simple.

9

I sort of have an “extra day” for arms on Wednesday(I’m doing standard 531 four days a week right now), but the volume and intensity is low. Just a few sets and I don’t try to do them 531 style. It’s just something fun and extra to do, because hey, who doesn’t like pumping up their arms?:slight_smile: Try it and keep it easy.