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Josh's 531 Body building program

by Joshua Dale Hood
2 athletes joined

Program Description

Designed for strength training and hypertrophy over a 4 week program. Meant to be continued in 4 week blocks.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2025 06:22
  • Last Edited
    May 22, 2025 02:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
4
8 reps
RPE 8-10
3A
Lat Pulldown
4
8 reps
RPE 8-10
3B
Bicep Curl (Cable)
4
8 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
4
8 reps
RPE 8-10
3A
Lat Pulldown
4
8 reps
RPE 8-10
3B
Bicep Curl (Cable)
4
8 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
4
8 reps
RPE 8-10
3A
Lat Pulldown
4
8 reps
RPE 8-10
3B
Bicep Curl (Cable)
4
8 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bent Over Row (Barbell, Paused)
4
8 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
4
8 reps
RPE 8-10
3A
Lat Pulldown
4
8 reps
RPE 8-10
3B
Bicep Curl (Cable)
4
8 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Incline Chest Press (Machine)
4
10 reps
RPE 6-8
2B
Single Arm Overhead Tricep Extension
4
8 reps
RPE 6-8
3A
Cable Crossover
4
10 reps
RPE 6-8
3B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6-8
4A
Push Up
2
15 reps
RPE 6-8
4B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Incline Chest Press (Machine)
4
10 reps
RPE 6-8
2B
Single Arm Overhead Tricep Extension
4
8 reps
RPE 6-8
3A
Cable Crossover
4
10 reps
RPE 6-8
3B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6-8
4A
Push Up
2
15 reps
RPE 6-8
4B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Incline Chest Press (Machine)
4
10 reps
RPE 6-8
2B
Single Arm Overhead Tricep Extension
4
8 reps
RPE 6-8
3A
Cable Crossover
4
10 reps
RPE 6-8
3B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6-8
4A
Push Up
2
15 reps
RPE 6-8
4B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Incline Chest Press (Machine)
4
10 reps
RPE 6-8
2B
Single Arm Overhead Tricep Extension
4
8 reps
RPE 6-8
3A
Cable Crossover
4
10 reps
RPE 6-8
3B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 6-8
4A
Push Up
2
15 reps
RPE 6-8
4B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Leg Extension
4
12 reps
RPE 8-10
2B
Abs Crunch (Machine)
4
25 reps
RPE 6-8
3A
Single Leg Press
4
15 reps
RPE 6-8
3B
Russian Twist
4
25 reps
RPE 6-8
4A
Seated Hamstring Curl
4
12 reps
RPE 6-8
4B
Standing Calf Raise
4
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Leg Extension
4
12 reps
RPE 8-10
2B
Abs Crunch (Machine)
4
25 reps
RPE 6-8
3A
Single Leg Press
4
15 reps
RPE 6-8
3B
Russian Twist
4
25 reps
RPE 6-8
4A
Seated Hamstring Curl
4
12 reps
RPE 6-8
4B
Standing Calf Raise
4
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Leg Extension
4
12 reps
RPE 8-10
2B
Abs Crunch (Machine)
4
25 reps
RPE 6-8
3A
Single Leg Press
4
15 reps
RPE 6-8
3B
Russian Twist
4
25 reps
RPE 6-8
4A
Seated Hamstring Curl
4
12 reps
RPE 6-8
4B
Standing Calf Raise
4
15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Leg Extension
4
12 reps
RPE 8-10
2B
Abs Crunch (Machine)
4
25 reps
RPE 6-8
3A
Single Leg Press
4
15 reps
RPE 6-8
3B
Russian Twist
4
25 reps
RPE 6-8
4A
Seated Hamstring Curl
4
12 reps
RPE 6-8
4B
Standing Calf Raise
4
15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6-8
2B
21s (EZ Bar)
3
21 reps
RPE 6-8
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 6-8
3B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6-8
4
Cable Crunch
3
25 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6-8
2B
21s (EZ Bar)
3
21 reps
RPE 6-8
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 6-8
3B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6-8
4
Cable Crunch
3
25 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2A
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6-8
2B
21s (EZ Bar)
3
21 reps
RPE 6-8
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 6-8
3B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6-8
4
Cable Crunch
3
25 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Smith Machine, Push Press)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6-8
2B
21s (EZ Bar)
3
21 reps
RPE 6-8
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 6-8
3B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 6-8
4
Cable Crunch
3
25 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Incline Chest Press (Machine)
4 Sets
10 Reps
@6-8
2B
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
@6-8
3A
Cable Crossover
4 Sets
10 Reps
@6-8
3B
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@6-8
4A
Push Up
2 Sets
15 Reps
@6-8
4B
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6-8
Day 4
1
Standing Overhead Press (Smith Machine, Push Press)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@6-8
2B
21s (EZ Bar)
3 Sets
21 Reps
@6-8
3A
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6-8
3B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@6-8
4
Cable Crunch
3 Sets
25 Reps
@6-8
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Leg Extension
4 Sets
12 Reps
@8-10
2B
Abs Crunch (Machine)
4 Sets
25 Reps
@6-8
3A
Single Leg Press
4 Sets
15 Reps
@6-8
3B
Russian Twist
4 Sets
25 Reps
@6-8
4A
Seated Hamstring Curl
4 Sets
12 Reps
@6-8
4B
Standing Calf Raise
4 Sets
15 Reps
@6-8
Day 1
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bent Over Row (Barbell, Paused)
4 Sets
8 Reps
@8-10
2B
Incline Curl (Dumbbell)
4 Sets
8 Reps
@8-10
3A
Lat Pulldown
4 Sets
8 Reps
@8-10
3B
Bicep Curl (Cable)
4 Sets
8 Reps
@8-10
4
Pull-Up (Assisted)
2 Sets
10 Reps
@8