531/5x5

by Vincent Tremblay Fitness

19 athletes joined

Program Description

Strength focused 531 program. The top sets should be a plus set, unless youre feeling beat up or tired from your work day. Then there is a 5 by 5 for volume. Not for novices, simply because you will get way more from any sort of linear progression program, like starting strength.

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jun 01, 2024 03:22
Last Edited
Jun 18, 2025 09:37

Summary

Unlock your strength potential with the 531/5x5 program, a focused 3-week training regimen designed for serious lifters. With four training days each week, you'll tackle compound movements like the Deadlift, Bench Press, and Overhead Press, strategically paired with supersets to maximize intensity and muscle engagement. Tailored for those with access to a garage gym, this program emphasizes progressive overload to help you build muscle and increase strength effectively. Get ready to push your limits and achieve your fitness goals!

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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

Seated Overhead Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Bench Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Squat (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

65%

75%

85%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

40%

50%

70%

80%

90%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

75%

85%

95%

Seated Overhead Press (Barbell)

5 reps

80%

Chin-Up (Bodyweight)

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

40%

50%

60%

70%

80%

90%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

3 reps

1 reps

40%

50%

60%

75%

85%

95%

Romanian Deadlift (Barbell)

5 reps

80%

Lying Leg Raise

RPE 6.5

Day 1

Seated Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Chin-Up (Bodyweight)

5 Sets

@6.5

Day 2

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Squat (Barbell)

5 Sets

5 Reps

80%

Lying Leg Raise

5 Sets

@6.5

Day 3

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

65%

75%

85%

Seated Overhead Press (Barbell)

5 Sets

5 Reps

80%

Chin-Up (Bodyweight)

5 Sets

@6.5

Day 4

Squat (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

65%

75%

85%

Romanian Deadlift (Barbell)

5 Sets

5 Reps

80%

Lying Leg Raise

5 Sets

@6.5