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531 All Arounder

by Morris
1 athletes joined

Program Description

Build and maintain strength in bench press, squat, deadlift, and overhead press with variations and dumb bells.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 07, 2025 08:02
  • Last Edited
    Jun 18, 2025 04:30
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
50%
60%
70%
70%
60%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
90%
80%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
90%
80%
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
60%
50%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
70%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
10 reps
80%
90%
100%
85%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Front Squat (Barbell)
2
2
1
1
5 reps
5 reps
3 reps
5 reps
50%
60%
70%
70%
3
Dead Hang
1
AMRAP
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1 Set
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
70%
80%
90%
70%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1 Set
AMRAP
-
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
70%
80%
90%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1 Set
AMRAP
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
70%
80%
90%
70%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
10 Reps
60%
70%
80%
80%
80%
65%
3
Dead Hang
1 Set
AMRAP
-