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531 with Weighted Pullups and Dips

by Daniel L.
5 athletes joined

Program Description

Unlock your strength potential with the 531 with Weighted Pullups and Dips program! Ensure you use 90% of your 1RM to start and increase after each cycle and deload as required. Over the course of three weeks, you'll engage in 12 intense training sessions that focus on compound lifts and bodyweight exercises, including barbell squats, bench presses, and weighted pull-ups. This program is designed to build muscle and enhance functional strength through progressive overload, pushing you to new heights. Get ready to challenge yourself and see tangible results in your physique and performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Bodyweight Fitness, Powerlifting, Muscle & Sculpting, Olympic Weightlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 30, 2025 11:01
  • Last Edited
    Oct 15, 2025 02:04

Summary

Transform your strength training with the 531 program, expertly designed to incorporate weighted pull-ups and dips over a focused 3-week period. This 4-day-a-week regimen emphasizes compound lifts like squats, deadlifts, and bench presses, while challenging your upper body with bodyweight movements. Perfect for those with a garage gym setup, this program will help you build raw strength, enhance muscle endurance, and elevate your overall fitness level. Get ready to push your limits and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Quadriceps
10.3%
Glutes
9.3%
Hamstrings
9.2%
Chest
8.7%
Front Delts
8.7%
Middle Delts
8.3%
Upper Back
7.3%
Lats
6%
Abs
5.7%
Lower Back
4.3%
Adductors
2.7%
Biceps
2.2%
Calves
0.8%
Rear Delts
0.8%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
5
10 reps
50%
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Dip (Bodyweight)
1
50 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Dip (Bodyweight)
1
50 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Pull-Up (Bodyweight)
1
50 reps
-
4
Dip (Bodyweight)
1
50 reps
-
5
Rear Delt Fly (Machine)
1
40 reps
-
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)
5
10 reps
50%
3
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Hanging Leg Raise
1
50 reps
-
5
Seated Calf Raise
1
40 reps
-
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)
5
10 reps
50%
3
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Hanging Leg Raise
1
50 reps
-
5
Seated Calf Raise
1
40 reps
-
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)
5
10 reps
50%
3
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Hanging Leg Raise
1
50 reps
-
5
Seated Calf Raise
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
1
50 reps
-
4
Bicep Curl (Barbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
1
50 reps
-
4
Bicep Curl (Barbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
1
50 reps
-
4
Bicep Curl (Barbell)
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
4
8-12 reps
-
4
Dip (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
4
8-12 reps
-
4
Dip (Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Barbell Row
4
8-12 reps
-
4
Dip (Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Week 1
1 / 3 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Leg Extension
1 Set
50 Reps
-
4
Bicep Curl (Barbell)
1 Set
50 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Barbell Row
4 Sets
8-12 Reps
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-
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)
5 Sets
10 Reps
50%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Hanging Leg Raise
1 Set
50 Reps
-
5
Seated Calf Raise
1 Set
40 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Pull-Up (Bodyweight)
1 Set
50 Reps
-
4
Dip (Bodyweight)
1 Set
50 Reps
-
5
Rear Delt Fly (Machine)
1 Set
40 Reps
-