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531++

by Adrian P.
4.0
(1 rating)

Program Description

531

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2024 08:16
  • Last Edited
    May 30, 2024 04:52
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Deadlift (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Deadlift (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Bench Press (Close Grip)
4
8 reps
80%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Bench Press (Close Grip)
4
8 reps
85%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Squat (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Squat (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Squat (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Lat Pulldown
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
5 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
20 Reps
@10
7
Neck Extension
2 Sets
20 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Bench Press (Close Grip)
4 Sets
8 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Barbell Row
2 Sets
5 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
25 Reps
@10
7
Neck Extension
2 Sets
25 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10