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.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
6-10 reps
77%
3A
Legs Up Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4A
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5B
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lateral Raise (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
6-10 reps
77%
3A
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
5A
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Upright Row (Barbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6A
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6B
Ab Wheel
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
6-10 reps
77%
3A
Deficit Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3B
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4A
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4B
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5A
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
5B
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6B
Tricep Pushdown (Cable)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)3 Sets
6-10 Reps
77%
3A
Legs Up Bench Press (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3B
Pull-Up (Bodyweight)2 Sets
1 Set
AMRAP
AMRAP
@8
@9
4A
Lunge (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Bent Over Row (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Lateral Raise (Dumbbell)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Bicep Curl (EZ Bar)3 Sets
AMRAP
@10
6B
Overhead Tricep Extension (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)3 Sets
6-10 Reps
77%
3A
Incline Bench Press (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3B
Single Arm Row (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Dip (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@8
5A
Back Extension (Weighted)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
5B
Lateral Raise (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6A
Face Pull2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6B
Ab Wheel2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)3 Sets
6-10 Reps
77%
3A
Deficit Deadlift (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3B
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4A
Chest Supported Row (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4B
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5A
Chest Fly (Dumbbell)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
5B
Lat Pulldown2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Dumbbell)3 Sets
AMRAP
@10
6B
Tricep Pushdown (Cable)2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9