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531 5x5 FSL

by Nabin Sharma

Program Description

Push new strength built after 5s pro BBB. Deload one week before hand and do one cycle then back to 5s pro BBB.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 22, 2025 01:48
  • Last Edited
    May 22, 2025 01:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Triceps
10.1%
Abs
9.6%
Glutes
8.8%
Front Delts
8.2%
Middle Delts
7.2%
Chest
7.2%
Lats
6.5%
Biceps
6.5%
Hamstrings
6.4%
Upper Back
5.1%
Calves
3.9%
Rear Delts
2.3%
Lower Back
2.1%
Adductors
2.1%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
5
5 reps
65%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
5
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
12-15 reps
-
7
French Press
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Single Leg Press
3
10 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Seated Calf Raise
3
10-12 reps
-
7
Abs Crunch (Weighted)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
5
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Leg Extension
3
10 reps
-
5
Abs Crunch (Weighted)
5
10-20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
5 Sets
5 Reps
65%
4
Lat Pulldown
5 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
7
French Press
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
5 Reps
65%
4
Single Leg Press
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
10-12 Reps
-
7
Abs Crunch (Weighted)
5 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
5 Reps
65%
4
Lat Pulldown
5 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
5 Reps
65%
4
Leg Extension
3 Sets
10 Reps
-
5
Abs Crunch (Weighted)
5 Sets
10-20 Reps
-