logo
BoostcampPNG

531 All Arounder 3.0

by Morris
1 athletes joined

Program Description

Get strong on bench press, overhead press, squat, and deadlift by doing variations of the movements and multiple types of bars.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 04:55
  • Last Edited
    Oct 18, 2025 05:50

Summary

The 531 All Arounder 3.0 is a comprehensive 13-week program designed for dedicated lifters looking to enhance their overall strength and conditioning. Comprising four training days each week, this program focuses on key barbell movements like the Bench Press, Squat, and Deadlift, ensuring a balanced approach to building muscle and power. With progressive intensity levels, you'll push your limits while developing functional strength across all major muscle groups. Get ready to transform your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21%
Glutes
16.9%
Hamstrings
12.7%
Front Delts
9.7%
Triceps
9%
Chest
7.5%
Middle Delts
7.5%
Lower Back
5.8%
Abs
5.6%
Adductors
4.2%
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Overhead Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Deadlift (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
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%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
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%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
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%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Camber Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Camber Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Camber Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Camber Bar Incline Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Trap Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Incline Trap Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Overhead Press
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Incline Trap Bar Bench Press
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Incline Bench Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Front Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
10 reps
50%
60%
70%
80%
90%
50%
2
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
10 reps
55%
65%
75%
85%
95%
50%
2
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
10 reps
60%
70%
80%
90%
100%
50%
2
Trap Bar Back Squat
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
10 reps
50%
60%
70%
70%
70%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
2
Squat (Barbell)
2
2
2
5 reps
5 reps
5 reps
50%
60%
70%
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
50%
60%
70%
80%
90%
50%
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
50%
60%
70%
70%
70%
50%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
50%
60%
70%
80%
90%
50%
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
50%
60%
70%
70%
70%
50%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
50%
60%
70%
80%
90%
50%
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
50%
60%
70%
70%
70%
50%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
50%
60%
70%
80%
90%
50%
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
50%
60%
70%
70%
70%
50%