5.0
(1 rating)
Program Description
Stop choosing between strength and size – get both with our 5/3/1 Powerbuilding program. This program is engineered to help you achieve significant gains in your major lifts while simultaneously building a more muscular and impressive physique. Say goodbye to plateauing and hello to consistent progress, increased confidence, and a body that not only looks strong but is strong.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 06, 2025 01:37
- Last EditedJul 10, 2025 04:14
Summary
Unleash your strength with Josh's 531 Powerbuilding Program, a dynamic 4-week plan designed for serious lifters. With five training days each week, you'll tackle a mix of compound lifts and targeted supersets to build muscle and enhance power. This program emphasizes progressive overload, ensuring you continuously challenge yourself while focusing on key movements like the Hack Squat and Bench Press. Perfect for those ready to elevate their training and achieve impressive results in just one month!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Abs Crunch (Machine)
4
25 reps
RPE 8-10
2B
Leg Extension
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
3A
Russian Twist
4
25 reps
RPE 8-10
3B
Leg Curl
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
4A
Leg Press
1
2
1
8-12 reps
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
RPE 8-10
4B
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Abs Crunch (Machine)
4
25 reps
RPE 8-10
2B
Leg Extension
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
3A
Russian Twist
4
25 reps
RPE 8-10
3B
Leg Curl
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
4A
Leg Press
1
2
1
8-12 reps
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
RPE 8-10
4B
Standing Calf Raise
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Abs Crunch (Machine)
4
25 reps
RPE 8-10
2B
Leg Extension
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
3A
Russian Twist
4
25 reps
RPE 8-10
3B
Leg Curl
3
1
12 reps
25 reps
RPE 8-10
RPE 8-10
4A
Leg Press
1
2
1
8-12 reps
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
RPE 8-10
4B
Standing Calf Raise
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Abs Crunch (Machine)
2
25 reps
RPE 8
2B
Leg Extension
2
12 reps
RPE 8-10
3A
Russian Twist
2
25 reps
RPE 8
3B
Leg Curl
2
12 reps
RPE 8-10
4A
Leg Press
1
1
8-12 reps
8-12 reps
RPE 6-8
RPE 6-8
4B
Standing Calf Raise
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Incline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Overhead Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Decline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Pec Deck (Machine)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Incline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Overhead Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Decline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Pec Deck (Machine)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Incline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Overhead Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Tricep Extension (Cable)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Decline Bench Press (Barbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Pec Deck (Machine)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 6-8
2B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
3A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-10
3B
Decline Bench Press (Barbell)
2
8-12 reps
RPE 6-8
4
Pec Deck (Machine)
2
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bent Over Row (Barbell, Paused)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Smith Machine Drag Curls
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Lat Pulldown
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Bayesian Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Seated High Cable Row (Upper Back & Traps)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bent Over Row (Barbell, Paused)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Smith Machine Drag Curls
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Lat Pulldown
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Bayesian Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Seated High Cable Row (Upper Back & Traps)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bent Over Row (Barbell, Paused)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Smith Machine Drag Curls
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Lat Pulldown
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Bayesian Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4
Seated High Cable Row (Upper Back & Traps)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 8-10
2B
Smith Machine Drag Curls
2
8-12 reps
RPE 6-8
3A
Lat Pulldown
2
8-12 reps
RPE 8-10
3B
Bayesian Curl
2
8-12 reps
RPE 8-10
4
Seated High Cable Row (Upper Back & Traps)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Lateral Raise (Dumbbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Concentration Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Rear Delt Cable Fly
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Tricep Pushdown (Cable)
2
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4A
Abs Crunch (Machine)
3
25 reps
RPE 8
4B
Cable Wrist Curls
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Lateral Raise (Dumbbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Concentration Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Rear Delt Cable Fly
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Tricep Pushdown (Cable)
2
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4A
Abs Crunch (Machine)
3
25 reps
RPE 8
4B
Cable Wrist Curls
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Lateral Raise (Dumbbell)
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
2B
Concentration Curl
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3A
Single Arm Rear Delt Cable Fly
3
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
3B
Tricep Pushdown (Cable)
2
1
8-12 reps
20-25 reps
RPE 8-10
RPE 8-10
4A
Abs Crunch (Machine)
3
25 reps
RPE 8
4B
Cable Wrist Curls
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6-8
2B
Concentration Curl
2
8-12 reps
RPE 6-8
3A
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 8-10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
4A
Abs Crunch (Machine)
2
25 reps
RPE 8
4B
Cable Wrist Curls
2
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Abs Crunch (Machine)4 Sets
25 Reps
@8-10
2B
Leg Extension3 Sets
1 Set
12 Reps
25 Reps
@8-10
@8-10
3A
Russian Twist4 Sets
25 Reps
@8-10
3B
Leg Curl3 Sets
1 Set
12 Reps
25 Reps
@8-10
@8-10
4A
Leg Press1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
20-25 Reps
@8-10
@8-10
@8-10
4B
Standing Calf Raise4 Sets
15-20 Reps
-
Day 2
1
Bench Press (Smith Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Incline Bench Press (Barbell)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
2B
Overhead Tricep Extension (Cable)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3A
Single Arm Tricep Extension (Cable)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3B
Decline Bench Press (Barbell)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
4
Pec Deck (Machine)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
Day 3
1
Deadlift (Smith Machine)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bent Over Row (Barbell, Paused)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
2B
Smith Machine Drag Curls3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3A
Lat Pulldown3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3B
Bayesian Curl3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
4
Seated High Cable Row (Upper Back & Traps)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
Day 4
1
Standing Overhead Press (Smith Machine, Push Press)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Lateral Raise (Dumbbell)3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
2B
Concentration Curl3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3A
Single Arm Rear Delt Cable Fly3 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
3B
Tricep Pushdown (Cable)2 Sets
1 Set
8-12 Reps
20-25 Reps
@8-10
@8-10
4A
Abs Crunch (Machine)3 Sets
25 Reps
@8
4B
Cable Wrist Curls3 Sets
12-15 Reps
@8-10