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531

by Mason_Potter

Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 08:25
  • Last Edited
    Aug 03, 2025 03:22

Summary

Unlock your strength potential with the 531 program, a focused 4-week training regimen designed for serious lifters. Comprising four sessions per week, this program emphasizes progressive overload through classic lifts like the Bench Press, Squat, and Deadlift, ensuring you build muscle and power effectively. Each workout targets multiple muscle groups with a mix of barbell and machine exercises, pushing you to your limits while promoting balanced development. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Chest
11.3%
Upper Back
10.7%
Quadriceps
10.2%
Triceps
9.8%
Front Delts
8.2%
Glutes
7.9%
Lats
7.5%
Abs
7.2%
Hamstrings
6%
Middle Delts
3.5%
Lower Back
2.3%
Forearms
1.8%
Adductors
1.5%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Larsen Press (Barbell)
3
6 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
93%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
60%
2
Bicep Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Abs Crunch (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Squat (Paused)
1
1
3 reps
2 reps
65%
75%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Paused)
1
1
3 reps
2 reps
70%
80%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
5 reps
3 reps
1 reps
75%
85%
93%
2
Squat (Paused)
1
1
3 reps
2 reps
75%
83%
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
60%
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
5 reps
5 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
3 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
4 reps
4 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
4 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
70%
75%
80%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
2
5 reps
85%
3
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 7
2
Seated Overhead Press (Barbell)
2
6 reps
65%
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
75%
2
Block Pull (Barbell)
1
1
5 reps
3 reps
70%
75%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Block Pull (Barbell)
1
1
4 reps
2 reps
75%
80%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
1 reps
75%
85%
93%
2
Block Pull (Barbell)
2
1 reps
85%
3
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 8
RPE 9
4
Dumbbell Hold
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
60%
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Dumbbell Hold
2
AMRAP
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Larsen Press (Barbell)
3 Sets
6 Reps
65%
3
Bicep Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Abs Crunch (Machine)
3 Sets
8-12 Reps
@8
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Squat (Paused)
1 Set
1 Set
3 Reps
2 Reps
65%
75%
3
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
1 Set
5 Reps
5 Reps
@7
@8
2
Pin Press Bench (Barbell)
2 Sets
3 Reps
85%
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
4
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
65%
75%
2
Block Pull (Barbell)
1 Set
1 Set
5 Reps
3 Reps
70%
75%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
4-8 Reps
@7
@8
@8
@9
4
Dumbbell Hold
2 Sets
AMRAP
@9