531 full body v4

by Smokey

3 athletes joined

Program Description

Strong and built.

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 11, 2025 09:19
Last Edited
Feb 15, 2025 10:05

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Deadlift (Barbell)

3

1

3

5 reps

8 reps

10 reps

-

-

-

2

Lateral Raise (Dumbbell)

4

25 reps

-

3

Upright Row (Barbell)

2

15 reps

-

4

Leg Curl

4

12 reps

-

5

Lat Pulldown (Single Arm)

4

12 reps

-

6

Overhead Tricep Extension (Cable)

4

15 reps

-

7

Wrist Curls

3

20 reps

-

Day 2

1

Bent Over Row (Barbell)

3

1

5

5 reps

8 reps

10 reps

-

-

-

2

Pull-Up (Bodyweight)

4

5 reps

-

3

Leg Press (45 Degrees)

3

8 reps

-

4

Standing Calf Raise

3

21 reps

-

5

Hanging Leg Raise

4

10 reps

-

6A

Bicep Curl (Dumbbell)

4

15 reps

-

6B

Hammer Curl

4

15 reps

-

Day 3

1

Bench Press (Barbell)

3

1

5

5 reps

8 reps

10 reps

-

-

-

2

Lateral Raise (Cable)

4

15 reps

-

3

Upright Row (Cable)

2

15 reps

-

4

Leg Curl

3

12 reps

-

5

Dip (Weighted)

4

10 reps

-

6

Skull Crusher (Dumbbell)

3

15 reps

-

7

Shrug (Barbell)

4

10 reps

-

Day 4

1

Squat (Barbell)

3

1

3

5 reps

8 reps

10 reps

-

-

-

2

Y Raise

3

15 reps

-

3

Pull-Up (Bodyweight)

4

8 reps

-

4

Chest Supported Row (Machine)

4

10 reps

-

5

Hammer Curl

4

12 reps

-

6

Seated Dumbbell Curl

4

10 reps

-

Day 5

1

Overhead Press (Barbell)

3

1

5

5 reps

8 reps

10 reps

-

-

-

2

Y Raise

4

25 reps

-

3

Lying Leg Curl

3

12 reps

-

4

Incline Bench Press (Barbell)

4

10 reps

-

5

Lat Pulldown

3

15 reps

-

6

Seated Calf Raise

4

10 reps

-

7

Hanging Knee Raise

3

10 reps

-

Day 2

1

Bent Over Row (Barbell)

3 Sets

1 Set

5 Sets

5 Reps

8 Reps

10 Reps

-

-

-

2

Pull-Up (Bodyweight)

4 Sets

5 Reps

-

3

Leg Press (45 Degrees)

3 Sets

8 Reps

-

4

Standing Calf Raise

3 Sets

21 Reps

-

5

Hanging Leg Raise

4 Sets

10 Reps

-

6A

Bicep Curl (Dumbbell)

4 Sets

15 Reps

-

6B

Hammer Curl

4 Sets

15 Reps

-

Day 1

1

Deadlift (Barbell)

3 Sets

1 Set

3 Sets

5 Reps

8 Reps

10 Reps

-

-

-

2

Lateral Raise (Dumbbell)

4 Sets

25 Reps

-

3

Upright Row (Barbell)

2 Sets

15 Reps

-

4

Leg Curl

4 Sets

12 Reps

-

5

Lat Pulldown (Single Arm)

4 Sets

12 Reps

-

6

Overhead Tricep Extension (Cable)

4 Sets

15 Reps

-

7

Wrist Curls

3 Sets

20 Reps

-

Day 3

1

Bench Press (Barbell)

3 Sets

1 Set

5 Sets

5 Reps

8 Reps

10 Reps

-

-

-

2

Lateral Raise (Cable)

4 Sets

15 Reps

-

3

Upright Row (Cable)

2 Sets

15 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Dip (Weighted)

4 Sets

10 Reps

-

6

Skull Crusher (Dumbbell)

3 Sets

15 Reps

-

7

Shrug (Barbell)

4 Sets

10 Reps

-

Day 4

1

Squat (Barbell)

3 Sets

1 Set

3 Sets

5 Reps

8 Reps

10 Reps

-

-

-

2

Y Raise

3 Sets

15 Reps

-

3

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

4

Chest Supported Row (Machine)

4 Sets

10 Reps

-

5

Hammer Curl

4 Sets

12 Reps

-

6

Seated Dumbbell Curl

4 Sets

10 Reps

-

Day 5

1

Overhead Press (Barbell)

3 Sets

1 Set

5 Sets

5 Reps

8 Reps

10 Reps

-

-

-

2

Y Raise

4 Sets

25 Reps

-

3

Lying Leg Curl

3 Sets

12 Reps

-

4

Incline Bench Press (Barbell)

4 Sets

10 Reps

-

5

Lat Pulldown

3 Sets

15 Reps

-

6

Seated Calf Raise

4 Sets

10 Reps

-

7

Hanging Knee Raise

3 Sets

10 Reps

-