T2C 531 5s PRO BBB Less Boring
Power building based on Jim Wendlers 531 BBB using 5s PRO and less boring to hit muscles 2x a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Deadlift (Barbell) | 5 | 10 reps | 50% |
| 3 | Leg Extension | 3 | 8–12 reps | @7 |
| 4 | Back Extension | 3 | AMRAP | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Military Press (Barbell) | 5 | 10 reps | 50% |
| 3 | Dumbbell Row | 3 | 8–12 reps | @7 |
| 4 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @7 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Squat (Barbell) | 5 | 10 reps | 50% |
| 3 | Good Morning | 3 | 8–12 reps | @7 |
| 4 | Leg Curl | 3 | 8–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press (Barbell) | 5 | 10 reps | 50% |
| 3 | Lat Pulldown | 3 | 8–12 reps | @7 |
| 4 | Hammer Curl | 3 | 8–12 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @7 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, T2C 531 5s PRO BBB Less Boring is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
T2C 531 5s PRO BBB Less Boring is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
T2C 531 5s PRO BBB Less Boring is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
