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.

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BlogBannerPC

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%