Spada Strength Systems

Strength & Conditioning
Coach
Paul Spada

This program is for athletes with more than 6 months of consistent training experience. This is the classic 531 program with a modern twist. This is a challenging program and will require you to have an estimated 1 rep max as well as a spotter. Percentages will work up to 95%.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbells // Dumbbells // Bands and or Cables
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Sample Week
Week 1 of 4-week program
Sunday

Conditioning

A

Weak-Point Warm Up

3 Rounds 20 DB Bench Very Light 20 Band Pull Apart 20 Band Triceps Push Down

B

Bench Press

10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %

C

Close Grip Bench Press

6, 6, 5, 5 @ 50, 50, 60, 60 %

D1

Cable Chest Fly

3 x 10

D2

Bench Dips

3 x 10

E1

Push-Up

3 x 10

E2

Tricep Pushdown

3 x 10

F1

Crunch

3 x 20

F2

Plank

1 x 1:00

Monday

Conditioning

A

Weak-Point Warm Up

3 Rounds 20sec Plank 20 Band Face Pull 20sec Dead Hang (hang from pull up bar)

B

Deadlift

7 x 5 @ 55, 65, 75, 80, 85, 60, 60 %

C

Box Squat

3 x 5

D1

Chin-Up

3 x 5

D2

Barbell Bicep Curl

3 x 10

E1

Seated Row

3 x 10

E2

Alternating DB Hammer Curl

3 x 10

F1

Dead Bug

3 x 6

F2

DB Side Bend

3 x 10

Wednesday

Conditioning

A

Weak-Point Warm Up

3 Rounds 20 face pull 20 Band Pull Aparts 20 Band tricep Push down

B

Shoulder Press

10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %

C

Incline DB Bench Press

3 x 10

D1

DB Arnold Press

3 x 10

D2

DB Shrug

3 x 10

E1

Barbell Upright Row

3 x 10

E2

DB Lateral Raise

3 x 10

F1

Hollow Hold

3 x 0:20

F2

OVER HEAD PLATE SIT UP

3 x 10

Thursday

Conditioning

A

Weak-Point Warm Up

3 Rounds 20sec wall sit 20 band or manchine hamstring curls 10 DB RDL

B1

Back Squat

10, 8, 5, 5, 5, 10, 10 @ 55, 65, 75, 80, 85, 60, 60 %

B2

Lateral Hip Rock

3 x 10

C

RDL

3 x 10

D1

Rear Foot Elevated Split Squat

3 x 5

D2

Heels Elevated Goblet Squat

3 x 10

E1

Prone Machine Hamstring Curl

3 x 10

E2

Wall Sit

1 x 1:30

F1

Ab Wheel

3 x 5

F2

Single Arm Farmer Walk

3 x 25