531 6 days a week

by Apolo C.

2 athletes joined

Program Description

Based on Jim Wendler’s 531, but working out 6 days a week

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jul 01, 2024 04:14
Last Edited
Aug 11, 2024 05:33

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

16%

Quadriceps

12.5%

Chest

11.5%

Front Delts

9.8%

Glutes

9.7%

Lats

7.7%

Hamstrings

6.9%

Middle Delts

6.9%

Upper Back

6.2%

Abs

4.2%

Biceps

3.1%

Adductors

2.8%

Lower Back

2.8%

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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

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Pull-Up (Bodyweight)

3

8 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Dip (Bodyweight)

4

8 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Dip (Bodyweight)

4

8 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Dip (Bodyweight)

4

8 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Dip (Bodyweight)

3

8 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

Day 4

1

Squat (Barbell)

4

10 reps

55%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 4

1

Squat (Barbell)

4

8 reps

70%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 4

1

Squat (Barbell)

4

6 reps

55%

2

Pull-Up (Bodyweight)

4

8 reps

-

Day 4

1

Squat (Barbell)

3

5 reps

55%

2

Pull-Up (Bodyweight)

3

8 reps

-

Day 5

1

Bench Press (Barbell)

4

10 reps

55%

2

Dip (Bodyweight)

4

8 reps

-

Day 5

1

Bench Press (Barbell)

4

8 reps

70%

2

Dip (Bodyweight)

4

8 reps

-

Day 5

1

Bench Press (Barbell)

4

6 reps

55%

2

Dip (Bodyweight)

4

8 reps

-

Day 5

1

Bench Press (Barbell)

3

5 reps

55%

2

Dip (Bodyweight)

3

8 reps

-

Day 6

1

Deadlift (Barbell)

4

10 reps

55%

2

Overhead Press (Barbell)

4

10 reps

55%

Day 6

1

Deadlift (Barbell)

4

8 reps

70%

2

Overhead Press (Barbell)

4

8 reps

70%

Day 6

1

Deadlift (Barbell)

4

6 reps

55%

2

Overhead Press (Barbell)

4

6 reps

55%

Day 6

1

Deadlift (Barbell)

3

5 reps

55%

2

Overhead Press (Barbell)

3

5 reps

55%

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Dip (Bodyweight)

4 Sets

8 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

Day 5

1

Bench Press (Barbell)

4 Sets

10 Reps

55%

2

Dip (Bodyweight)

4 Sets

8 Reps

-

Day 4

1

Squat (Barbell)

4 Sets

10 Reps

55%

2

Pull-Up (Bodyweight)

4 Sets

8 Reps

-

Day 6

1

Deadlift (Barbell)

4 Sets

10 Reps

55%

2

Overhead Press (Barbell)

4 Sets

10 Reps

55%