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
- LevelNovice, Beginner, Intermediate
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout100 minutes
- CreatedMar 09, 2024 08:39
- Last EditedMay 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
Triceps
11.6%
Upper Back
11.5%
Front Delts
10.8%
Chest
9.9%
Quadriceps
9.3%
Lats
8.5%
Glutes
8.2%
Biceps
7.5%
Hamstrings
6.4%
Middle Delts
4.9%
Abs
3.2%
Lower Back
3.2%
Adductors
1.8%
Rear Delts
1.6%
Forearms
1.4%
