logo
BoostcampPNG

531++

by Adrian P.
1 athletes joined
4.0
(1 rating)

Program Description

531

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2024 08:16
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unlock your strength potential with the 531++ program, a focused 3-week training regimen designed for serious lifters. Committing to four days a week, you’ll engage in a blend of heavy compound lifts and accessory work, including Deadlifts and Squats, to build muscle and increase power. Each session is strategically structured to challenge your limits while ensuring proper recovery, making it perfect for those ready to push their boundaries. Transform your physique and elevate your performance with this effective and motivating workout plan!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.9%
Quadriceps
11.6%
Front Delts
10.1%
Glutes
9.1%
Triceps
9.1%
Hamstrings
6.5%
Middle Delts
6.5%
Upper Back
6.3%
Biceps
6%
Abs
5.4%
Lats
5%
Neck
4.3%
Lower Back
2.6%
Adductors
2.6%
Rear Delts
2.4%
Forearms
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Deadlift (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Deadlift (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Barbell Row
2
5 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
25 reps
RPE 10
7
Neck Extension
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Bench Press (Close Grip)
4
8 reps
80%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Bench Press (Close Grip)
4
8 reps
85%
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
16 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
16 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
2
Squat (Barbell)
2
2
1
1
5 reps
5 reps
55 reps
55 reps
65%
75%
85%
65%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
2
Squat (Barbell)
2
2
1
1
3 reps
3 reps
33 reps
33 reps
70%
80%
90%
70%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
2
Squat (Barbell)
2
2
1
1
5 reps
3 reps
11 reps
55 reps
75%
85%
95%
75%
3
Lat Pulldown
3
12 reps
RPE 10
4
T-Bar Row
2
5 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Neck Curl
2
20 reps
RPE 10
7
Neck Extension
2
20 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Lat Pulldown
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
5 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
20 Reps
@10
7
Neck Extension
2 Sets
20 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Bench Press (Close Grip)
4 Sets
8 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Barbell Row
2 Sets
5 Reps
@10
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Neck Curl
2 Sets
25 Reps
@10
7
Neck Extension
2 Sets
25 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
5 Reps
55 Reps
55 Reps
65%
75%
85%
65%
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
16 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
16 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Plank
2 Sets
1 mins
@10