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531 for BJJ

by Michael T.
1 athletes joined

Program Description

Novice friendly program with a focus on small progressions. Based on JW’s 531 protocol, with two main strength sessions a week. An optional third session can be added for pure hypertrophy, aimed at muscular gains without taxing the nervous system. This program leans toward sustainability for the natural athlete, where the competing demands of significant time on the mat must be considered.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 09:00
  • Last Edited
    Jan 11, 2026 12:25

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
Hamstrings
13.5%
Glutes
10.8%
Quadriceps
10.1%
Lats
9.4%
Lower Back
8.7%
Triceps
8.5%
Upper Back
8.5%
Front Delts
7.6%
Chest
6.3%
Biceps
6.3%
Middle Delts
6.3%
Abs
2.5%
Abductors
0.4%
Forearms
0.4%
Rear Delts
0.4%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Front Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Glute-Ham Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Front Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Glute-Ham Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Front Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
3
Pull-Up (Weighted)
4
6-8 reps
-
4
Glute-Ham Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Trap Bar Deadlift
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
3
Good Morning
4
10-15 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Trap Bar Deadlift
1
1
1
3
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
3
Good Morning
4
10-15 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Trap Bar Deadlift
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
3
Good Morning
4
10-15 reps
-
4
Chin-Up (Weighted)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Single Leg Romanian Deadlift
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Single Leg Romanian Deadlift
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Single Leg Romanian Deadlift
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Incline Bench Press (Dumbbell)
3
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
3
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
4
Glute-Ham Raise
4 Sets
10-15 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Seated Row (Cable)
3 Sets
8-12 Reps
-
7
Lat Pulldown
3 Sets
8-12 Reps
-
8
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
3
Good Morning
4 Sets
10-15 Reps
-
4
Chin-Up (Weighted)
4 Sets
6-8 Reps
-