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531 All Arounder

by Morris
1 athletes joined

Program Description

Build and maintain strength in bench press, squat, deadlift, and overhead press with variations and dumb bells.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 05:06
  • Last Edited
    Jun 18, 2025 09:06

Summary

The 531 All Arounder program is a comprehensive 7-week training plan designed for lifters looking to build strength and improve overall fitness. With four sessions per week, you'll tackle key barbell movements like the Bench Press, Squat, and Deadlift, complemented by bodyweight exercises to enhance core stability and mobility. Each workout ramps up in intensity, ensuring progressive overload while keeping your training fresh and engaging. Perfect for those with a garage gym setup, this program will help you unlock your full potential and achieve your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
65%
55%
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%
3
Hand Stand
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
65%
55%
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%
3
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
10 reps
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%
3
Hand Stand
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
60%
70%
80%
90%
50%
2
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%
3
Hand Stand
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
95%
50%
2
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%
3
Hand Stand
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
100%
50%
2
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%
3
Hand Stand
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
65%
55%
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%
3
Hand Stand
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
10 reps
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%
3
Dead Hang
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
65%
55%
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%
3
Dead Hang
1
AMRAP
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
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%
3
Hand Stand
1 Set
AMRAP
-
4
Dead Hang
1 Set
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
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%
3
Dead Hang
1 Set
AMRAP
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
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%
3
Hand Stand
1 Set
AMRAP
-
4
Dead Hang
1 Set
AMRAP
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
10 Reps
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%
3
Dead Hang
1 Set
AMRAP
-