5.0
(1 rating)
Program Description
Full body variation of 531. Reset or deload (not programmed) after 3 weeks. Typically want to use 90% of your 1RM as your Training Max, but can adjust it based on desired difficulty. Week 1: Set 1: 65% x 5 reps Set 2: 75% x 5 reps Set 3: 85% x 5+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 2: Set 1: 70% x 3 reps Set 2: 80% x 3 reps Set 3: 90% x 3+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 3: Set 1: 75% x 5 reps Set 2: 85% x 3 reps Set 3: 95% x 1+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 4: Reset/deload
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout100 minutes
- CreatedMar 09, 2024 08:39
- Last EditedDec 17, 2024 11:09
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lateral Raise (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)3 Sets
6-10 Reps
77%
3A
Legs Up Bench Press (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3B
Pull-Up (Bodyweight)2 Sets
1 Set
AMRAP
AMRAP
@8
@9
4A
Lunge (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Bent Over Row (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Lateral Raise (Dumbbell)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Bicep Curl (EZ Bar)3 Sets
AMRAP
@10
6B
Overhead Tricep Extension (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)3 Sets
6-10 Reps
77%
3A
Incline Bench Press (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3B
Single Arm Row (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Dip (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@8
5A
Back Extension (Weighted)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
5B
Lateral Raise (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Face Pull2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6B
Ab Wheel2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)3 Sets
6-10 Reps
77%
3A
Deficit Deadlift (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3B
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Chest Supported Row (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Chest Fly (Dumbbell)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
5B
Lat Pulldown2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Dumbbell)3 Sets
AMRAP
@10
6B
Tricep Pushdown (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9