Program Description
531 needs no introduction and neither does the Boring But Big template associated with it, this is my take on the 531 BBB with extra volume. It follows the model called “Beefcake” which involved dips, chins, face pulls, etc. Here we have all that included with a couple extra movements I felt just couldn’t be left out. If you’re new to 531 it’s a 4 week cycle with 3 weeks of increasing intensity and 1 deload. Lifters work up to an AMRAP set at 85-90-95 percent over 3 weeks and are expected to at least meet 5-3-1 reps respectively. Completion of these goals after week 3, 6, and 9 are rewarded with a weight increase: 5 pounds for Bench and OHP , 10 pounds for Squat and Dead. After 10 weeks one can expect to increase their max by up to 30 pounds! My program follows a 9 week accumulation phase with 1 deload week, intended to be cycled indefinitely. Give it a shot and let me know your thoughts.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedSep 22, 2024 03:56
- Last EditedJan 22, 2025 12:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Barbell Row
5
5 reps
-
3
Hanging Toes To Bar
1
25 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
30 reps
-
5
Skull Crusher (Dumbbell)
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Chin-Up (Bodyweight)
1
50 reps
-
6
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Upright Row (Barbell)
5
5 reps
-
3
Dip (Bodyweight)
1
25 reps
-
4
Chin-Up (Bodyweight)
1
25 reps
-
5
Bicep Curl (Dumbbell)
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 7
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 8
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Barbell Row
5
10 reps
RPE 9
4
Hanging Toes To Bar
1
50 reps
-
5
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
6
Skull Crusher (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Barbell Row
5
5 reps
-
3
Hanging Toes To Bar
1
25 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
30 reps
-
5
Skull Crusher (Dumbbell)
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 7
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 8
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Upright Row (Barbell)
5
10 reps
RPE 9
4
Dip (Bodyweight)
1
50 reps
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Face Pull
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Upright Row (Barbell)
5
5 reps
-
3
Dip (Bodyweight)
1
25 reps
-
4
Bicep Curl (Dumbbell)
1
25 reps
-
5
Face Pull
1
50 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)1 Set
AMRAP
85%
2
Squat (Barbell)5 Sets
10 Reps
50%
3
Upright Row (Barbell)5 Sets
10 Reps
@7
4
Dip (Bodyweight)1 Set
50 Reps
-
5
Chin-Up (Bodyweight)1 Set
50 Reps
-
6
Bicep Curl (Dumbbell)1 Set
50 Reps
-
Day 1
1
Overhead Press (Barbell)1 Set
AMRAP
85%
2
Overhead Press (Barbell)5 Sets
10 Reps
50%
3
Barbell Row5 Sets
10 Reps
@7
4
Hanging Toes To Bar1 Set
50 Reps
-
5
Bulgarian Split Squat (Dumbbell)1 Set
50 Reps
-
6
Skull Crusher (Dumbbell)1 Set
50 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
AMRAP
85%
2
Deadlift (Barbell)5 Sets
10 Reps
50%
3
Upright Row (Barbell)5 Sets
10 Reps
@7
4
Dip (Bodyweight)1 Set
50 Reps
-
5
Bicep Curl (Dumbbell)1 Set
50 Reps
-
6
Face Pull1 Set
100 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
AMRAP
85%
2
Bench Press (Barbell)5 Sets
10 Reps
50%
3
Barbell Row5 Sets
10 Reps
@7
4
Hanging Toes To Bar1 Set
50 Reps
-
5
Bulgarian Split Squat (Dumbbell)1 Set
50 Reps
-
6
Skull Crusher (Dumbbell)1 Set
50 Reps
-