Up The Intensity - Chuchington's 531

UP THE INTENSITY: 8-Week 5/3/1
by Chuchington
WELCOME
Fasten your seatbelt - you're about to run one of the most difficult,
but fun, programs you'll ever encounter. This program is based on
one that added 150lbs to my squat, 60lbs to my bench, and 130lbs
to my deadlift - I've made some small improvements based on my
own experience, to increase the safety and efficacy.
Due to the difficulty of this program, I would highly recommend

running it while bulking. You should also try your best to sleep
well and keep stress at bay in order to optimize recovery!
IMPORTANT NOTE:
Generally - despite the % guidelines - if you hit 5+ reps on your
AMRAP set, you'll want to up the weight by about 15lbs. If you hit
3-5 reps, you'll want to up the weight by about 10lbs. If you hit 1-2
reps, you'll probably only want to up it by 5lbs (on the bench
press, if you hit 1 rep, I wouldn't even up the weight - I'd reattempt
it the next week).
: @CHUCHINGTON : @CHUCHINGTON
GUIDELINES
REST TIMES AMRAP

Rest times for primary lifts (first two AMRAP stands for "As
exercises each day): 3+mins
Many Reps As Possible"
Rest times for secondary lifts: 60-120s Given a specific weight, how many
reps can you do?
RPE LW & FW
LW stands for "Last
RPE Reps in the tank
Week". So, for
10 0 example, if you see
9.5 Maybe 1
"LW+5%", that means
you should multiply
9 Definitely 1
last week's weight by

8.5 Definitely 1, maybe 2
1.05.
8 Definitely 2

FW stands for "First
Week", or the weights
that you use during the
7 Definitely 3

first week of the
6 Definitely 4 program.
< 6 69 billion
WEEK 1 Day 1
UPPER
Banded Pull-aparts 1x10

Banded Shoulder Rotations 1x12 All
Light Lat Pulldowns 2x15 RPE 5
Banded Tricep Extensions 2x15
FLAT BB BENCH PRESS 1 x AMRAP RPE 9.5

then 3x8 RPE 7

OVERHEAD BB PRESS 4x6 RPE 8
Single Arm DB Row 4x12 RPE 7

Lateral Raises 5x12 RPE 9
Cable Tricep Pulldown 5x12 RPE 8
DB Bicep Curl 3x15 RPE 8

Rowing Machine 4x30s Low intensity
WEEK 1 Day 2
LOWER

BB SQUAT 1 x AMRAP RPE 9.5

then 3x8 RPE 7
SUMO DEADLIFT 3x8 RPE 6
Leg Press 2x20 RPE 8

Overhead Tricep Ext. (Cable) 5x12 RPE 8
BB Bicep Curl 3x15 RPE 8

Max incline treadmill walk 5min 3mph(5kmph)
WEEK 1 Day 3
UPPER

OVERHEAD BB PRESS 1 x AMRAP RPE 9.5

then 3x8 RPE 7

INCLINE DB PRESS 3x8 RPE 8


WEEK 1 Day 4
LOWER

DEADLIFT 1 x AMRAP RPE 9.5

then 3x8 RPE 7
FRONT SQUAT 3x8 RPE 6


WEEK 1 Day 5
UPPER

FLAT BB BENCH PRESS 1x6 RPE 8

then 3x6 RPE 6



WEEK 2 Day 1
UPPER

FLAT BB BENCH PRESS 1 x AMRAP LW + 5%

then 3x8 RPE 8



WEEK 2 Day 2
LOWER

BB SQUAT 1 x AMRAP LW + 5%
then 3x8 RPE 8


WEEK 2 Day 3
UPPER

OVERHEAD BB PRESS 1 x AMRAP LW + 5%

then 3x8 RPE 8



WEEK 2 Day 4
LOWER

DEADLIFT 1 x AMRAP LW + 5%
then 3x8 RPE 8


WEEK 2 Day 5
UPPER


then 3x6 RPE 7



WEEK 3 Day 1
UPPER


then 3x8 RPE 7



WEEK 3 Day 2
LOWER

then 3x8 RPE 7


WEEK 3 Day 3
UPPER


then 3x8 RPE 7



WEEK 3 Day 4
LOWER

then 3x8 RPE 7


WEEK 3 Day 5
UPPER


then 3x6 RPE 6



WEEK 4 Day 1
UPPER


then 3x8 RPE 8



WEEK 4 Day 2
LOWER

then 3x8 RPE 8


WEEK 4 Day 3
UPPER


then 3x8 RPE 8



WEEK 4 Day 4
LOWER

then 3x8 RPE 8


WEEK 4 Day 5
UPPER


then 3x6 RPE 7



WEEK 5 Day 1
UPPER


then 3x6 RPE 7



WEEK 5 Day 2
LOWER

then 3x6 RPE 7


WEEK 5 Day 3
UPPER


then 3x6 RPE 7



WEEK 5 Day 4
LOWER

then 3x6 RPE 7


WEEK 5 Day 5
UPPER


then 3x6 RPE 6



WEEK 6 Day 1
UPPER


then 3x6 RPE 6



WEEK 6 Day 2
LOWER

then 3x6 RPE 6


WEEK 6 Day 3
UPPER


then 3x6 RPE 6



WEEK 6 Day 4
LOWER

then 3x6 RPE 6


WEEK 6 Day 5
UPPER


then 3x6 RPE 7



WEEK 7 Day 1
UPPER

Banded Shoulder Rotations 1x12
Light Lat Pulldowns 2x15
If 2+ reps last week, If less,

FLAT BB BENCH PRESS 1 x AMRAP LW + 2% or LW
then 3x6 RPE 6



All
: @CHUCHINGTON
RPE: @CHUCHINGTON
5

WEEK 7 Day 2
LOWER


BB SQUAT 1 x AMRAP LW + 2% or LW
then 3x6 RPE 6


WEEK 7 Day 3
UPPER


OVERHEAD BB PRESS 1 x AMRAP LW + 2% or LW
then 3x6 RPE 6



WEEK 7 Day 4
LOWER


DEADLIFT 1 x AMRAP LW + 2% or LW
then 3x6 RPE 6


WEEK 7 Day 5
UPPER


then 3x6 RPE 7



WEEK 8 Day 1
UPPER

Banded Shoulder Rotations 1x12
Light Lat Pulldowns 2x15
FLAT BB BENCH PRESS 1 x AMRAP FW + 5%

then 3x6 RPE 7



All
: @CHUCHINGTON
RPE: @CHUCHINGTON
5

WEEK 8 Day 2
LOWER

BB SQUAT 1 x AMRAP FW + 5%
then 3x6 RPE 7


WEEK 8 Day 3
UPPER

OVERHEAD BB PRESS 1 x AMRAP FW + 5%

then 3x6 RPE 7



WEEK 8 Day 4
LOWER

DEADLIFT 1 x AMRAP FW + 5%
then 3x6 RPE 7


WEEK 8 Day 5
UPPER


then 3x6 RPE 7



IT'S OVER
...what now?
If you enjoyed this one...

The beauty of this program is that it can be run indefinitely. Just
keep resetting when you reach a new 1RM!

If you're looking for a change though, I am constantly working on

putting out new programs - I aim to release one near the end of
every month. Another intermediate program may do you well, or if
you're feeling up to it, an advanced program may yield even better
results 👀.

If you want to take things more seriously, I also do offer online

coaching, though availability is quite limited. DM me to see if a
spot is available!
THANK YOU!
I hope you enjoyed this program - thank you for giving it a try! I
appreciate your support more than you know. Let me know how it
went for you by sending me a DM or by tagging me in your stories
or posts. Best of luck with the rest of your lifting journey, and don't
forget - I'm here for you every step of the way!

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UP THE INTENSITY: 8-Week 5/3/1

Due to the difficulty of this program, I would highly recommend

REST TIMES AMRAP

last week's weight by

7.5 Definitely 2, maybe 3

6.5 Definitely 3, maybe 4

Banded Pull-aparts 1x10

FLAT BB BENCH PRESS 1 x AMRAP RPE 9.5

OVERHEAD BB PRESS 4x6 RPE 8

Single Arm DB Row 4x12 RPE 7

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

BB SQUAT 1 x AMRAP RPE 9.5

SUMO DEADLIFT 3x8 RPE 6

Leg Press 2x20 RPE 8

Max incline treadmill walk 5min 3mph(5kmph)

Banded Pull-aparts 1x10

OVERHEAD BB PRESS 1 x AMRAP RPE 9.5

INCLINE DB PRESS 3x8 RPE 8

Single Arm DB Row 4x12 RPE 7

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

DEADLIFT 1 x AMRAP RPE 9.5

FRONT SQUAT 3x8 RPE 6

Leg Press 2x15 RPE 8

Max incline treadmill walk 5min 3mph(5kmph)

Banded Pull-aparts 1x10

FLAT BB BENCH PRESS 1x6 RPE 8

INCLINE DB PRESS 3x12 RPE 9

Single Arm DB Row 4x12 RPE 7

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

FLAT BB BENCH PRESS 1 x AMRAP LW + 5%

OVERHEAD BB PRESS 4x6 RPE 7

Single Arm DB Row 4x12 RPE 8

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

SUMO DEADLIFT 3x8 RPE 6

Leg Press 2x20 RPE 9

Max incline treadmill walk 5min 3mph(5kmph)

Banded Pull-aparts 1x10

OVERHEAD BB PRESS 1 x AMRAP LW + 5%

INCLINE DB PRESS 3x8 RPE 9

Single Arm DB Row 4x12 RPE 7

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

FRONT SQUAT 3x8 RPE 6

Leg Press 2x15 RPE 8

Max incline treadmill walk 5min 3mph(5kmph)

Banded Pull-aparts 1x10

FLAT BB BENCH PRESS 1x6 RPE 8

INCLINE DB PRESS 3x12 RPE 8

Single Arm DB Row 4x12 RPE 7

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

FLAT BB BENCH PRESS 1 x AMRAP LW + 5%

OVERHEAD BB PRESS 4x6 RPE 6

Single Arm DB Row 4x12 RPE 8

Rowing Machine 4x30s Low intensity

Banded Pull-aparts 1x10

SUMO DEADLIFT 3x8 RPE 6

Leg Press 2x20 RPE 9