logo
BoostcampPNG

T2C 531 5s PRO BBB Less Boring

by Tom H.
31 athletes joined

Program Description

Intermediate level program for people familiar with the big compound bar bell lifts. Use 85% of your true 1RM as the training max for this programme. I.e. if you can bench press 100kg then enter 85kg as your 1RM max when starting the programme. For subsequent cycles add 5kg to lower body main lifts (squat, dead lift) and 2.5kg to upper body lifts (bench military press).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 05, 2024 05:04
  • Last Edited
    Jul 26, 2025 05:11

Summary

Get ready to elevate your training with the T2C 531 5s PRO BBB Less Boring program! Over the course of 4 weeks, this dynamic 4-day workout plan focuses on barbell and machine exercises to build strength and muscle while keeping your routine fresh and engaging. You'll tackle key lifts like squats, deadlifts, and bench presses, ensuring a comprehensive approach to your fitness goals. Perfect for anyone looking to break free from monotony, this program is designed to challenge you and maximize your results in just a month. Let's get to work!
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Military Press (Barbell)
3
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Squat (Barbell)
3
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Bench Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Back Extension
3 Sets
AMRAP
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)
5 Sets
10 Reps
50%
3
Dumbbell Row
3 Sets
8-12 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Hammer Curl
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Good Morning
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7