YORK 5/3/1

by Cole York

Program Description

My 531 program: use 85-90% of your real 1Rmax. We want to be able to move the bar everyday. Warm up (2min jog; WGS x3/side; squathold30sec; Gbridges10; pullaparts15; pushups10; pullups5) DAILY FINISHER (SHOULDERS + GRIP) 3 ROUNDS: Lateral raises – 12–15 Rear delt raises – 12–15 DB shrugs – 12–15 Farmer carries – 30–45 sec On 5x10 sets, play around for example: close grip bench or RDL instead of bench and deadlifts. It’s for technique or support.

Program Overview

Level
Beginner
Goal
Strength, Muscle, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 09, 2026 08:22
Last Edited
Apr 09, 2026 09:03

Muscle Engagement

Front

Back

MuscleSet

Lats

12%

Upper Back

12%

Triceps

9.6%

Front Delts

9.6%

Quadriceps

9.6%

Glutes

9.6%

Hamstrings

9.6%

Abs

7.2%

Biceps

Chest

4.8%

Middle Delts

4.8%

Lower Back

2.4%

Adductors

2.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Overhead Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 1

Overhead Press (Barbell)

5 reps

40%

50%

60%

Bench Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Squat (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 3

Bench Press (Barbell)

5 reps

40%

50%

60%

Overhead Press (Barbell)

10 reps

50%

Lat Pulldown

10 reps

Day 4

Squat (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 4

Squat (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 4

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 4

Squat (Barbell)

5 reps

40%

50%

60%

Deadlift (Barbell)

10 reps

50%

Cable Low Row

10 reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

10 Reps

50%

Lat Pulldown

5 Sets

10 Reps

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

10 Reps

50%

Lat Pulldown

5 Sets

10 Reps

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

10 Reps

50%

Cable Low Row

5 Sets

10 Reps

Day 4

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

5 Sets

10 Reps

50%

Cable Low Row

5 Sets

10 Reps