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531-BBB: AI Protocol

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Program Description

The purpose of 531-BBB: AI Protocol is to maximize hypertrophy (muscle growth) while still building a foundation of raw strength using the proven Wendler 5/3/1 progression model.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2025 07:54
  • Last Edited
    Jun 08, 2025 07:33

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.
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
5 reps
5 reps
65%
75%
2
Overhead Press
1
5+ reps
85%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
3 reps
3 reps
70%
80%
2
Overhead Press
1
3+ reps
90%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
5 reps
3 reps
75%
85%
2
Overhead Press
1
1+ reps
95%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
5 reps
5 reps
65%
75%
2
Overhead Press
1
5+ reps
85%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
3 reps
3 reps
70%
80%
2
Overhead Press
1
3+ reps
90%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
5 reps
3 reps
75%
85%
2
Overhead Press
1
1+ reps
95%
3
Overhead Press
5
10 reps
50%
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Lateral Raise
3
12-15 reps
RPE 7-8
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
4
10-12 reps
RPE 6
3
Lateral Raise
3
12-15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
5 reps
5 reps
65%
75%
2
Deadlift
1
5+ reps
85%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
3 reps
3 reps
70%
80%
2
Deadlift
1
3+ reps
90%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
5 reps
3 reps
75%
85%
2
Deadlift
1
1+ reps
90%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
5 reps
5 reps
65%
75%
2
Deadlift
1
5+ reps
85%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
3 reps
3 reps
70%
80%
2
Deadlift
1
3+ reps
90%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
5 reps
3 reps
75%
85%
2
Deadlift
1
1+ reps
90%
3
Deadlift
5
10 reps
50%
4
Seated Leg Curl
3
12-15 reps
RPE 7-8
5
Roman Chair Leg Raise
3
15-20 reps
RPE 7-8
6
Calf Raise
3
15-20 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Leg Curl
3
12-15 reps
RPE 6
3
Roman Chair Leg Raise
3
15-20 reps
RPE 6
4
Calf Raise
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
5 reps
5 reps
65%
75%
2
Bench Press
1
5+ reps
85%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
3 reps
3 reps
70%
80%
2
Bench Press
1
3+ reps
90%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
5 reps
3 reps
75%
85%
2
Bench Press
1
1+ reps
95%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
5 reps
5 reps
65%
75%
2
Bench Press
1
5+ reps
85%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
3 reps
3 reps
70%
80%
2
Bench Press
1
3+ reps
90%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
5 reps
3 reps
75%
85%
2
Bench Press
1
1+ reps
95%
3
Bench Press
5
10 reps
50%
4
Dumbbell Fly
3
10-12 reps
RPE 7-8
5
Cable Pushdown
3
12-15 reps
RPE 7-8
6
Incline Dumbbell Press
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dumbbell Fly
3
10-12 reps
RPE 6
3
Cable Pushdown
3
12-15 reps
RPE 6
4
Incline Dumbbell Press
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
5 reps
5 reps
65%
75%
2
Squat
1
5+ reps
85%
3
Squat
5
10 reps
50%
4
Leg Press
3
10-12 reps
RPE 7-8
5
Leg Extension
3
12-15 reps
RPE 7-8
6
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
3 reps
3 reps
70%
80%
2
Squat
1
3+ reps
90%
3
Squat
5
10 reps
50%
4
Leg Press
3
10-12 reps
RPE 7-8
5
Leg Extension
3
12-15 reps
RPE 7-8
6
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat
5
10 reps
50%
3
Leg Press
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
5 reps
5 reps
65%
75%
2
Squat
1
5+ reps
85%
3
Squat
5
10 reps
50%
4
Leg Press
3
10-12 reps
RPE 7-8
5
Leg Extension
3
12-15 reps
RPE 7-8
6
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
3 reps
3 reps
70%
80%
2
Squat
1
3+ reps
90%
3
Squat
5
10 reps
50%
4
Leg Press
3
10-12 reps
RPE 7-8
5
Leg Extension
3
12-15 reps
RPE 7-8
6
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat
5
10 reps
50%
3
Leg Press
3
10-12 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
3
10-12 reps
RPE 6
3
Leg Extension
3
12-15 reps
RPE 6
4
Decline Sit Up (Weighted)
3
15-20 reps
RPE 6
Week 1
1 / 7 Weeks
Day 3
1
Bench Press
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press
1 Set
5+ Reps
85%
3
Bench Press
5 Sets
10 Reps
50%
4
Dumbbell Fly
3 Sets
10-12 Reps
@7-8
5
Cable Pushdown
3 Sets
12-15 Reps
@7-8
6
Incline Dumbbell Press
3 Sets
8-12 Reps
@7-8
Day 1
1
Overhead Press
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press
1 Set
5+ Reps
85%
3
Overhead Press
5 Sets
10 Reps
50%
4
Lat Pulldown
4 Sets
10-12 Reps
@7-8
5
Lateral Raise
3 Sets
12-15 Reps
@7-8
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@7-8
Day 4
1
Squat
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat
1 Set
5+ Reps
85%
3
Squat
5 Sets
10 Reps
50%
4
Leg Press
3 Sets
10-12 Reps
@7-8
5
Leg Extension
3 Sets
12-15 Reps
@7-8
6
Decline Sit Up (Weighted)
3 Sets
15-20 Reps
@6-8
Day 2
1
Deadlift
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift
1 Set
5+ Reps
85%
3
Deadlift
5 Sets
10 Reps
50%
4
Seated Leg Curl
3 Sets
12-15 Reps
@7-8
5
Roman Chair Leg Raise
3 Sets
15-20 Reps
@7-8
6
Calf Raise
3 Sets
15-20 Reps
@7-8