531 BBB

by Kevin L.

6 athletes joined

Program Description

Get stronger and good joints

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
May 07, 2024 09:44
Last Edited
Jun 18, 2025 11:28

Summary

Unleash your strength with the 531 BBB program, a comprehensive 4-week plan designed for serious lifters. This 5-day-a-week regimen focuses on heavy compound lifts like deadlifts, bench presses, and squats, complemented by targeted accessory work to build muscle and enhance endurance. Each session is meticulously structured to optimize your performance and push your limits. Get ready to transform your physique and elevate your training game!

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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

WEEK 4

Day 1

Overhead Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown

10 reps

50%

Overhead Press (Barbell)

10 reps

50%

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Lat Pulldown

10 reps

50%

Overhead Press (Barbell)

10 reps

50%

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Lat Pulldown

10 reps

50%

Overhead Press (Barbell)

10 reps

50%

Day 1

Overhead Press (Barbell)

5 reps

40%

50%

60%

Lat Pulldown

10 reps

50%

Overhead Press (Barbell)

10 reps

50%

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Cable Crunch

10 reps

Deadlift (Barbell)

10 reps

50%

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Cable Crunch

10 reps

Deadlift (Barbell)

10 reps

50%

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Cable Crunch

10 reps

Deadlift (Barbell)

10 reps

50%

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Cable Crunch

10 reps

Deadlift (Barbell)

10 reps

50%

Day 3

Run

20 mins

Day 3

Run

20 mins

Day 3

Run

20 mins

Day 3

Run

20 mins

Day 4

Bench Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown

10 reps

50%

Bench Press (Barbell)

10 reps

50%

Day 4

Bench Press (Barbell)

3 reps

70%

80%

90%

Lat Pulldown

10 reps

50%

Bench Press (Barbell)

10 reps

50%

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Lat Pulldown

10 reps

50%

Bench Press (Barbell)

10 reps

50%

Day 4

Bench Press (Barbell)

5 reps

40%

50%

60%

Lat Pulldown

10 reps

50%

Bench Press (Barbell)

10 reps

50%

Day 5

Squat (Barbell)

5 reps

65%

75%

85%

Cable Crunch

10 reps

Squat (Barbell)

10 reps

50%

Day 5

Squat (Barbell)

3 reps

70%

80%

90%

Cable Crunch

10 reps

Squat (Barbell)

10 reps

50%

Day 5

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Cable Crunch

10 reps

Squat (Barbell)

10 reps

50%

Day 5

Squat (Barbell)

5 reps

40%

50%

60%

Cable Crunch

10 reps

Squat (Barbell)

10 reps

50%

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Cable Crunch

5 Sets

10 Reps

Deadlift (Barbell)

5 Sets

10 Reps

50%

Day 3

Run

1 Set

20 mins

Day 4

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lat Pulldown

5 Sets

10 Reps

50%

Bench Press (Barbell)

5 Sets

10 Reps

50%

Day 5

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Cable Crunch

5 Sets

10 Reps

Squat (Barbell)

5 Sets

10 Reps

50%

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lat Pulldown

5 Sets

10 Reps

50%

Overhead Press (Barbell)

5 Sets

10 Reps

50%