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Full Body 531 Power Building

by Erik T.
13 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: 80% x 3 sets x 6-8 reps Week 2: Set 1: 70% x 3 reps Set 2: 80% x 3 reps Set 3: 90% x 3+ reps Supplemental Work: 80% x 3 sets x 6-8 reps Week 3: Set 1: 75% x 5 reps Set 2: 85% x 3 reps Set 3: 95% x 1+ reps Supplemental Work: 80% x 3 sets x 6-8 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
    90 minutes
  • Created
    Apr 15, 2024 09:15
  • Last Edited
    Sep 05, 2024 07:36

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.
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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
6-8 reps
80%
3
Legs Up Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Lunge (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
7B
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
6-8 reps
80%
3
Legs Up Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Lunge (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
7B
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
6-8 reps
80%
3
Legs Up Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Lunge (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
7B
Overhead Tricep Extension (Cable)
2
1
12-16 reps
12-16 reps
RPE 9
RPE 10
Day 2
#
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
6-8 reps
80%
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
7B
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 2
#
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
6-8 reps
80%
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
7B
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 2
#
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
6-8 reps
80%
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
7B
Chest Fly (Dumbbell)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
6-8 reps
80%
3
Pull-Up (Weighted)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Dip (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
6-8 reps
80%
3
Pull-Up (Weighted)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Dip (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
6-8 reps
80%
3
Pull-Up (Weighted)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
6
Face Pull
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7A
Dip (Weighted)
2
1
12-16 reps
12-16 reps
RPE 8
RPE 9
7B
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 3 Weeks
Day 2
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
6-8 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Chest Supported Row (Machine)
2 Sets
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
7A
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
7B
Chest Fly (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
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
6-8 Reps
80%
3
Legs Up Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Lunge (Dumbbell)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
6-8 Reps
80%
3
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Back Extension (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
6
Face Pull
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7A
Dip (Weighted)
2 Sets
1 Set
12-16 Reps
12-16 Reps
@8
@9
7B
Ab Wheel
3 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rex S.Age 34, Man
a year ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very well thought out. It is high volume but if you manage your intensity it’s fine. I’ve got a lot of miles on me and my shoulders are totaled but I’m enjoying it. Always liked Wendler’s stuff. Again, just mind your training max on the main lift, then get after it!