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531 + Rows

by Alexander
3 athletes joined

Program Description

531 with Wednesday as a Bentover Barbell Row day progressed in same way as the main compounds. Accessory work focused on bench variations (incline and dumbbell) to allow for 3 days of bench work.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 07:56
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unleash your strength with the 531 + Rows program, a focused 3-week training plan designed for serious lifters. Comprising five days of intense workouts each week, this program combines foundational lifts like deadlifts and squats with targeted rowing movements to build muscle and enhance your overall power. With a mix of barbell and dumbbell exercises, you'll engage your back, legs, chest, and arms, ensuring a balanced approach to strength training. Perfect for those equipped with a garage gym, this program will push your limits and elevate your performance. Get ready to transform your physique and crush your goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Standing Calf Raise
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
50%
3
Bicep Curl (EZ Bar)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
5
10 reps
50%
3
Dumbbell Bench Pullover
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Pec Fly (Dumbbell)
5
10 reps
50%
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
50%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Standing Calf Raise
5 Sets
10 Reps
50%
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
5 Sets
10 Reps
50%
3
Bicep Curl (EZ Bar)
5 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
5 Sets
10 Reps
50%
3
Dumbbell Bench Pullover
5 Sets
10 Reps
50%
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
50%
3
Pec Fly (Dumbbell)
5 Sets
10 Reps
50%