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BoostcampPNG
531 6 days a week
by Apolo C.
1 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
Jul 01, 2024 04:35
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Week 1
1 / 4 Weeks
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%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Dip (Bodyweight)
4 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Dip (Bodyweight)
4 Sets
8 Reps
Day 6
1
Deadlift (Barbell)
4 Sets
8 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
70%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Dip (Bodyweight)
4 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
55%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
6 Reps
55%
2
Dip (Bodyweight)
4 Sets
8 Reps
Day 6
1
Deadlift (Barbell)
4 Sets
6 Reps
55%
2
Overhead Press (Barbell)
4 Sets
6 Reps
55%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Dip (Bodyweight)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
55%
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
55%
2
Dip (Bodyweight)
3 Sets
8 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
55%