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Full Body 531 BBB + Deload

by Ronan P.
47 athletes joined

Program Description

Full body variation of 531 Boring But Big. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets. 5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. Reset or deload after 3 weeks. Typically want to use 80-90% of your 1RM as your Training Max, and can adjust it before starting the program based on desired difficulty.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2024 10:51
  • Last Edited
    May 16, 2025 02:48

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
Quadriceps
13.8%
Front Delts
12.2%
Triceps
11.4%
Hamstrings
10.7%
Chest
9.5%
Middle Delts
9.5%
Glutes
8.4%
Upper Back
7.3%
Lats
5.3%
Abs
3.2%
Biceps
2.4%
Lower Back
2.2%
Adductors
2.2%
Rear Delts
1.6%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9