Full Body 531 Power Building

by Ricky

186 athletes joined

5.0

(1 rating)

Program Description

Full body variation of 531. Reset or deload (not programmed) after 3 weeks. Typically want to use 90% of your 1RM as your Training Max, but can adjust it based on desired difficulty. Week 1: Set 1: 65% x 5 reps Set 2: 75% x 5 reps Set 3: 85% x 5+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 2: Set 1: 70% x 3 reps Set 2: 80% x 3 reps Set 3: 90% x 3+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 3: Set 1: 75% x 5 reps Set 2: 85% x 3 reps Set 3: 95% x 1+ reps Supplemental Work: 77% x 3 sets x 6-10 reps Week 4: Reset/deload

Program Overview

Level
Novice, Beginner, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
100 minutes
Created
Mar 09, 2024 08:39
Last Edited
May 16, 2025 08:08

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

Chest

10.9%

Upper Back

10.9%

Triceps

10.9%

Quadriceps

10.3%

Glutes

9.3%

Lats

8.9%

Front Delts

8.7%

Biceps

7.2%

Hamstrings

6.3%

Middle Delts

5.6%

Lower Back

3.6%

Abs

3.3%

Rear Delts

1.8%

Adductors

1.7%

Forearms

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

6-10 reps

77%

Legs Up Bench Press (Barbell)

6-10 reps

RPE 8

RPE 9

Pull-Up (Bodyweight)

AMRAP

RPE 8

RPE 9

Lunge (Dumbbell)

8-12 reps

RPE 8

RPE 9

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Bent Over Row (Barbell)

8-12 reps

RPE 8

RPE 9

Lateral Raise (Dumbbell)

12-16 reps

RPE 8

RPE 9

Bicep Curl (EZ Bar)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

12-16 reps

RPE 9

RPE 10

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

6-10 reps

77%

Legs Up Bench Press (Barbell)

6-10 reps

RPE 8

RPE 9

Pull-Up (Bodyweight)

AMRAP

RPE 8

RPE 9

Lunge (Dumbbell)

8-12 reps

RPE 8

RPE 9

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Bent Over Row (Barbell)

8-12 reps

RPE 8

RPE 9

Lateral Raise (Dumbbell)

12-16 reps

RPE 8

RPE 9

Bicep Curl (EZ Bar)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

12-16 reps

RPE 9

RPE 10

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

6-10 reps

77%

Legs Up Bench Press (Barbell)

6-10 reps

RPE 8

RPE 9

Pull-Up (Bodyweight)

AMRAP

RPE 8

RPE 9

Lunge (Dumbbell)

8-12 reps

RPE 8

RPE 9

Incline Bench Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Bent Over Row (Barbell)

8-12 reps

RPE 8

RPE 9

Lateral Raise (Dumbbell)

12-16 reps

RPE 8

RPE 9

Bicep Curl (EZ Bar)

AMRAP

RPE 10

Overhead Tricep Extension (Cable)

12-16 reps

RPE 9

RPE 10

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

6-10 reps

77%

Incline Bench Press (Barbell)

8-12 reps

RPE 8

RPE 9

Single Arm Row (Dumbbell)

8-12 reps

RPE 8

RPE 9

Dip (Weighted)

8-12 reps

RPE 8

RPE 9

Lat Pulldown (Close Grip)

8-12 reps

RPE 8

Back Extension (Weighted)

12-16 reps

RPE 8

RPE 9

Lateral Raise (Cable)

12-16 reps

RPE 8

RPE 9

Face Pull

12-16 reps

RPE 8

RPE 9

Ab Wheel

AMRAP

RPE 8

RPE 9

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

6-10 reps

77%

Incline Bench Press (Barbell)

8-12 reps

RPE 8

RPE 9

Single Arm Row (Dumbbell)

8-12 reps

RPE 8

RPE 9

Dip (Weighted)

8-12 reps

RPE 8

RPE 9

Lat Pulldown (Close Grip)

8-12 reps

RPE 8

Back Extension (Weighted)

12-16 reps

RPE 8

RPE 9

Upright Row (Barbell)

12-16 reps

RPE 8

RPE 9

Face Pull

12-16 reps

RPE 8

RPE 9

Ab Wheel

AMRAP

RPE 8

RPE 9

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

6-10 reps

77%

Incline Bench Press (Barbell)

8-12 reps

RPE 8

RPE 9

Single Arm Row (Dumbbell)

8-12 reps

RPE 8

RPE 9

Dip (Weighted)

8-12 reps

RPE 8

RPE 9

Lat Pulldown (Close Grip)

8-12 reps

RPE 8

Back Extension (Weighted)

12-16 reps

RPE 8

RPE 9

Upright Row (Barbell)

12-16 reps

RPE 8

RPE 9

Face Pull

12-16 reps

RPE 8

RPE 9

Ab Wheel

AMRAP

RPE 8

RPE 9

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

6-10 reps

77%

Deficit Deadlift (Barbell)

6-10 reps

RPE 8

RPE 9

Seated Shoulder Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Supported Row (Machine)

8-12 reps

RPE 8

RPE 9

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Fly (Dumbbell)

12-16 reps

RPE 8

RPE 9

Lat Pulldown

8-12 reps

RPE 8

RPE 9

Bicep Curl (Dumbbell)

AMRAP

RPE 10

Tricep Pushdown (Cable)

12-16 reps

RPE 8

RPE 9

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

6-10 reps

77%

Deficit Deadlift (Barbell)

6-10 reps

RPE 8

RPE 9

Seated Shoulder Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Supported Row (Machine)

8-12 reps

RPE 8

RPE 9

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Fly (Dumbbell)

12-16 reps

RPE 8

RPE 9

Lat Pulldown (Neutral Grip)

8-12 reps

RPE 8

RPE 9

Bicep Curl (Dumbbell)

AMRAP

RPE 10

Tricep Pushdown (Cable)

12-16 reps

RPE 8

RPE 9

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

6-10 reps

77%

Deficit Deadlift (Barbell)

6-10 reps

RPE 8

RPE 9

Seated Shoulder Press (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Supported Row (Machine)

8-12 reps

RPE 8

RPE 9

Bulgarian Split Squat (Dumbbell)

8-12 reps

RPE 8

RPE 9

Chest Fly (Dumbbell)

12-16 reps

RPE 8

RPE 9

Lat Pulldown (Neutral Grip)

8-12 reps

RPE 8

RPE 9

Bicep Curl (Dumbbell)

AMRAP

RPE 10

Tricep Pushdown (Cable)

12-16 reps

RPE 8

RPE 9

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

3 Sets

6-10 Reps

77%

Legs Up Bench Press (Barbell)

2 Sets

1 Set

6-10 Reps

Pull-Up (Bodyweight)

2 Sets

1 Set

AMRAP

Lunge (Dumbbell)

2 Sets

1 Set

8-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

Bent Over Row (Barbell)

2 Sets

1 Set

8-12 Reps

Lateral Raise (Dumbbell)

2 Sets

1 Set

12-16 Reps

Bicep Curl (EZ Bar)

3 Sets

AMRAP

@10

Overhead Tricep Extension (Cable)

2 Sets

1 Set

12-16 Reps

@10

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

3 Sets

6-10 Reps

77%

Incline Bench Press (Barbell)

2 Sets

1 Set

8-12 Reps

Single Arm Row (Dumbbell)

2 Sets

1 Set

8-12 Reps

Dip (Weighted)

2 Sets

1 Set

8-12 Reps

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

Back Extension (Weighted)

2 Sets

1 Set

12-16 Reps

Lateral Raise (Cable)

2 Sets

1 Set

12-16 Reps

Face Pull

2 Sets

1 Set

12-16 Reps

Ab Wheel

2 Sets

1 Set

AMRAP

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

3 Sets

6-10 Reps

77%

Deficit Deadlift (Barbell)

2 Sets

1 Set

6-10 Reps

Seated Shoulder Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

Chest Supported Row (Machine)

2 Sets

1 Set

8-12 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

1 Set

8-12 Reps

Chest Fly (Dumbbell)

2 Sets

1 Set

12-16 Reps

Lat Pulldown

2 Sets

1 Set

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

AMRAP

@10

Tricep Pushdown (Cable)

2 Sets

1 Set

12-16 Reps