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531 Grey pubes

by Nigel
4 athletes joined

Program Description

Jim says that he feels a lot better on a two day per week weight training program but like us all trys to do more, I personally feel given most people's life stresses two days are enough, I personally will be adding a day for mobility and stretching with perhaps some single joint exercises ie bicep curls, pushdowns, lateral raises etc As you know Jim's programs are based around Squat, bench, deadlift, OHP I swapped squat for safety bar and I'll probably swap deadlift for Hexbar Deadlift these are personal preferences as I'm no long competing as a powerlifter and want to strengthen my core and protect my lower back.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 09:46
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unleash your strength with the 531 Grey Pubes program, a focused 6-week journey designed for serious lifters. Committing just two days a week, you'll tackle a blend of classic lifts like the Bench Press, Deadlift, and Overhead Press, all tailored to boost your power and muscle gains. Each session is strategically crafted with progressive intensity, ensuring you build strength effectively while targeting all major muscle groups. Get ready to redefine your limits and embrace the grind!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
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%
47%
55%
65%
75%
85%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
47%
60%
75%
85%
95%
2
Leg Press
3
10 reps
RPE 6.5
3
Good Morning
3
12 reps
RPE 6
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bent Over Row (Barbell)
5
10 reps
RPE 6.5
3
Leg Curl
3
15 reps
RPE 6
4
Bicep Curl (Barbell)
5
10 reps
RPE 6
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%
47%
55%
65%
75%
85%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
47%
55%
65%
75%
85%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 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
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 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
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Incline Dumbell Bench Press
5
10 reps
RPE 6.5
3
Lat Pulldown
5
8 reps
RPE 6.5
4
Stiff Leg Deadlift
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
8%
95%
2
Narrow Grip Pulldowns
5
8 reps
RPE 6.5
3
Bench Press (Close Grip)
5
10 reps
RPE 6.5
4
Lunge (Kettlebell)
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
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%
47%
55%
65%
75%
85%
2
Incline Dumbell Bench Press
5 Sets
10 Reps
@6.5
3
Lat Pulldown
5 Sets
8 Reps
@6.5
4
Stiff Leg Deadlift
3 Sets
10 Reps
@6
Day 1
1
Safety Bar Squat
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%
47%
55%
65%
75%
85%
2
Leg Press
3 Sets
10 Reps
@6.5
3
Good Morning
3 Sets
12 Reps
@6
4
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@6