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531 MADS

by Mads H.
3 athletes joined
5.0
(1 rating)

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 11, 2025 12:02
  • Last Edited
    Jun 18, 2025 09:38

Summary

Unlock your strength potential with the 531 MADS program, a focused 4-week journey designed for serious lifters. This program emphasizes the core lifts—Overhead Press, Deadlift, and Bench Press—paired with accessory exercises to build muscle and enhance your overall performance. Train four days a week in your garage gym, progressively increasing weights and intensity to push your limits. Get ready to transform your physique and elevate your lifting game!
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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
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Seated Row (Cable)
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Seated Row (Cable)
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Seated Row (Cable)
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Seated Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Lat Pulldown
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Lat Pulldown
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Lat Pulldown
5
10 reps
-
3
Lateral Raise (Cable)
2
10 reps
-
4
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Lat Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Abs Crunch (Weighted)
5
20 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Abs Crunch (Weighted)
3
20 reps
-
3
Romanian Deadlift (Barbell)
1
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Lateral Raise (Cable)
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Abs Crunch (Weighted)
5 Sets
20 Reps
-
3
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Lat Pulldown
5 Sets
10 Reps
-
3
Lateral Raise (Cable)
2 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Abs Crunch (Weighted)
5 Sets
20 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-