It’s been a while since I’ve been on a structured workout program that I didn’t create myself, so I’m pretty hyped right now.

I’m starting a variation of Wendler 531 to build strength but also put on some size.

After weight training consistently for 6 years, I’m not quite happy with my current muscle development, so this program will be perfect once I start eating more to support growth.

Here’s what I’ve got going on:

Monday
Overhead Press 531
Chin Ups 4×8
Bench Press 4×8
Barbell Rows 4×8
Dumbbell Curls 4×12
Skullcrushers 4×12
Lateral Raises 4×12

Tuesday
Deadlifts 531
Squats 4×8
Dumbbell Curls 4×12
Skullcrushers 4×12
Lateral Raises 4×12

Thursday
Bench Press 531
Barbell Rows 4×8
Overhead Press 4×8
Chin Ups 4×8
Dumbbell Curls 4×12
Skullcrushers 4×12
Lateral Raises 4×12

Friday
Squats 531
Deadlifts 4×8
Dumbbell Curls 4×12
Skullcrushers 4×12
Lateral Raises 4×12

Yes, I’m training arms and shoulders 4 days per week since I have trouble growing them.

As for the 531 part, that’s where the program kicks in.

Week 1 is sets of 5, with the top set being as many reps as possible.

Week 2 is sets of 3 reps, with the top set being as many reps as possible.

Week 3 is 5, 3, and 1 rep, with the top set being as many reps as possible.

And week 4 is a light week to boost recovery before going back into week 1 with slightly heavier weights.

If you want to learn more about the specifics of the program, then hit up Jim Wendler’s blog where he talks about it and all the variations.

He also wrote multiple books on the topic so you can check that out too.

That said, here’s today’s video talking about the new program, my fitness goals, and some footage of my recent workouts.