531 SSL Leader 5s Pro

by CU

6 athletes joined

Program Description

Build strength on big lifts while bringing up aesthetic weaknesses (middle delts and quads)

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 07, 2024 03:40
Last Edited
Jun 23, 2025 02:44

Summary

The 531 SSL Leader 5s Pro program is a focused 3-week strength training regimen designed for serious lifters looking to maximize their gains. With 4 training days each week, you'll tackle key lifts like the SSB Squat, Deadlift, and Overhead Press, incorporating progressive overload techniques to build strength and muscle. This program is perfect for those with a garage gym setup, featuring a mix of compound movements and targeted supersets to enhance your leg and upper body development. Get ready to push your limits and achieve new personal bests!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

SSB Squat

5 reps

65%

75%

85%

SSB Squat

5 reps

75%

Leg Extension

15 reps

Lying Leg Curl

15 reps

Ab Roller

AMRAP

Day 1

SSB Squat

5 reps

70%

80%

90%

SSB Squat

5 reps

80%

Leg Extension

15 reps

Lying Leg Curl

15 reps

Ab Roller

AMRAP

Day 1

SSB Squat

5 reps

75%

85%

95%

SSB Squat

5 reps

85%

Leg Extension

15 reps

Lying Leg Curl

15 reps

Ab Roller

AMRAP

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

75%

Ring Pull Ups

AMRAP

Lying Tricep Extension (Barbell)

12 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Cable)

20 reps

Day 2

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

80%

Ring Pull Ups

AMRAP

Lying Tricep Extension (Barbell)

12 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Cable)

20 reps

Day 2

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

85%

Ring Pull Ups

AMRAP

Lying Tricep Extension (Barbell)

12 reps

Bicep Curl (Barbell)

12 reps

Lateral Raise (Cable)

20 reps

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

75%

Front Squat (Paused)

10 reps

Ab Roller

AMRAP

Day 3

Deadlift (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

80%

Front Squat (Paused)

10 reps

Ab Roller

AMRAP

Day 3

Deadlift (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

85%

Front Squat (Paused)

10 reps

Ab Roller

AMRAP

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

75%

Dumbbell Row

15 reps

Push Up

AMRAP

Seated Dumbbell Curl

15 reps

Y Raise

20 reps

Day 4

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

80%

Dumbbell Row

15 reps

Push Up

AMRAP

Seated Dumbbell Curl

15 reps

Y Raise

20 reps

Day 4

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

85%

Dumbbell Row

15 reps

Push Up

AMRAP

Seated Dumbbell Curl

15 reps

Y Raise

20 reps

Day 1

SSB Squat

1 Set

5 Reps

65%

75%

85%

SSB Squat

5 Sets

5 Reps

75%

Leg Extension

3 Sets

15 Reps

Lying Leg Curl

3 Sets

15 Reps

Ab Roller

3 Sets

AMRAP

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

5 Sets

5 Reps

75%

Front Squat (Paused)

3 Sets

10 Reps

Ab Roller

3 Sets

AMRAP

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

5 Reps

75%

Dumbbell Row

5 Sets

15 Reps

Push Up

3 Sets

AMRAP

Seated Dumbbell Curl

3 Sets

15 Reps

Y Raise

3 Sets

20 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Ring Pull Ups

5 Sets

AMRAP

Lying Tricep Extension (Barbell)

3 Sets

12 Reps

Bicep Curl (Barbell)

3 Sets

12 Reps

Lateral Raise (Cable)

3 Sets

20 Reps