531 HARDCORE

by Adrian P.

22 athletes joined

5.0

(1 rating)

Program Description

Zespół negro nie wypije to niegro

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Apr 14, 2024 03:10
Last Edited
Sep 18, 2025 03:50

Summary

Unleash your strength with the 531 HARDCORE program, a focused 4-week journey designed for serious lifters. Train four days a week with a blend of compound lifts and accessory movements that target your entire body, including the chest, shoulders, and legs. Each session emphasizes progressive overload, pushing you to lift heavier while honing your technique. Perfect for those with a garage gym setup, this program will elevate your performance and sculpt your physique. Get ready to embrace the grind and transform your training!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11%

Biceps

10.6%

Chest

9.8%

Triceps

9.3%

Glutes

9.2%

Lats

9.1%

Front Delts

8.2%

Upper Back

8.1%

Hamstrings

6.7%

Middle Delts

6.1%

Adductors

3.6%

Abs

3.1%

Rear Delts

2.5%

Forearms

1.4%

Lower Back

1.3%

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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

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

88 reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-25 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Tricep Pushdown (Cable)

10-25 reps

RPE 7

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

88 reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-25 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Tricep Pushdown (Cable)

10-25 reps

RPE 7

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

88 reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-25 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Tricep Pushdown (Cable)

10-25 reps

RPE 7

Day 1

Bench Press (Barbell)

8 reps

65%

Overhead Press (Barbell)

8 reps

50%

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Rear Delt Fly (Dumbbell)

10-25 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Tricep Pushdown (Cable)

10-25 reps

RPE 7

Day 2

Squat (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

55 reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 9

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 10

Day 2

Squat (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

55 reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 9

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 10

Day 2

Squat (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

55 reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

50%

60%

70%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 9

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 10

Day 2

Squat (Barbell)

8 reps

65%

Sumo Deadlift (Barbell)

5 reps

70%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 9

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

3 reps

55 reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%

50%

60%

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Rear Delt Fly (Machine)

10-25 reps

RPE 9

Day 3

Bench Press (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

3 reps

55 reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%

50%

60%

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Rear Delt Fly (Machine)

10-25 reps

RPE 9

Day 3

Bench Press (Barbell)

5 reps

3 reps

11 reps

3 reps

5 reps

3 reps

55 reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

6 reps

5 reps

3 reps

5 reps

7 reps

4 reps

6 reps

8 reps

40%

50%

60%

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Rear Delt Fly (Machine)

10-25 reps

RPE 9

Day 3

Bench Press (Barbell)

5 reps

70%

Bench Press (Close Grip)

8 reps

50%

Bicep Curl (EZ Bar)

6-14 reps

RPE 9

Lateral Raise (Dumbbell)

12-18 reps

RPE 7

Preacher Curl (Dumbbell)

8-16 reps

RPE 10

Rear Delt Fly (Machine)

10-25 reps

RPE 9

Day 4

Deadlift (Barbell)

5 reps

3 reps

11 reps

3 reps

33 reps

75%

85%

95%

90%

80%

75%

70%

65%

Squat (Barbell)

5 reps

3 reps

5 reps

55 reps

75%

85%

90%

80%

70%

65%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 8

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 8

Day 4

Deadlift (Barbell)

5 reps

3 reps

11 reps

3 reps

33 reps

75%

85%

95%

90%

80%

75%

70%

65%

Squat (Barbell)

5 reps

3 reps

5 reps

55 reps

75%

85%

90%

80%

70%

65%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 8

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 8

Day 4

Deadlift (Barbell)

5 reps

3 reps

11 reps

3 reps

33 reps

75%

85%

95%

90%

80%

75%

70%

65%

Squat (Barbell)

5 reps

3 reps

5 reps

55 reps

75%

85%

90%

80%

70%

65%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 8

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 8

Day 4

Deadlift (Barbell)

5 reps

65%

Squat (Barbell)

8 reps

60%

T-Bar Row

5-12 reps

RPE 9

Lat Pulldown

8-16 reps

RPE 8

Lat Pulldown (Neutral Grip)

8-22 reps

RPE 8

Day 1

Bench Press (Barbell)

1 Set

3 Sets

1 Set

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

88 Reps

65%

75%

85%

80%

70%

65%

Overhead Press (Barbell)

1 Set

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50%

60%

70%

Lateral Raise (Dumbbell)

3 Sets

12-18 Reps

Bicep Curl (EZ Bar)

3 Sets

6-14 Reps

Rear Delt Fly (Dumbbell)

2 Sets

10-25 Reps

Preacher Curl (Dumbbell)

4 Sets

8-16 Reps

@10

Tricep Pushdown (Cable)

3 Sets

10-25 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

3 Reps

11 Reps

3 Reps

5 Reps

55 Reps

75%

85%

95%

90%

80%

70%

65%

Sumo Deadlift (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

50%

60%

70%

T-Bar Row

3 Sets

5-12 Reps

Lat Pulldown

4 Sets

8-16 Reps

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

8-22 Reps

@10

Day 3

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

11 Reps

3 Reps

5 Reps

3 Reps

55 Reps

75%

85%

95%

90%

85%

80%

70%

65%

Bench Press (Close Grip)

1 Set

6 Reps

5 Reps

3 Reps

5 Reps

7 Reps

4 Reps

6 Reps

8 Reps

40%

50%

60%

Bicep Curl (EZ Bar)

3 Sets

6-14 Reps

Lateral Raise (Dumbbell)

3 Sets

12-18 Reps

Preacher Curl (Dumbbell)

4 Sets

8-16 Reps

@10

Rear Delt Fly (Machine)

2 Sets

10-25 Reps

Day 4

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

11 Reps

3 Reps

33 Reps

75%

85%

95%

90%

80%

75%

70%

65%

Squat (Barbell)

1 Set

2 Sets

1 Set

5 Reps

3 Reps

5 Reps

55 Reps

75%

85%

90%

80%

70%

65%

T-Bar Row

3 Sets

5-12 Reps

Lat Pulldown

4 Sets

8-16 Reps

Lat Pulldown (Neutral Grip)

3 Sets

8-22 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Arnold S.Man

a year ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Dojebany plan masa idzie jak chuj tylko nie skapnalem się pierwszego dnia że ostatnia seria ławki to jest amrap i napierdalałem 88 powtórzeń to przypoliłem układ nerwowy aż skwierczało.