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Modified 531

by Jay
2 athletes joined

Program Description

This is a program I based off of 5/3/1 BBBB from Jim Wendler. I am by no means an expert but I tailored this program to the best of my abilities to fit my needs and schedule. Alternate exercises weekly 4th deload week is optional Training max is 80-90% of your actual max Input a new TM to start each new cycle Generally speaking, below are the recommended increases to your TM for each new cycle: • Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 1b / 2.5 kg Enjoy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2024 02:20
  • Last Edited
    Aug 22, 2024 12:38

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
Quadriceps
15.1%
Glutes
11.4%
Upper Back
9.5%
Triceps
8.8%
Abs
8.6%
Front Delts
6.7%
Hamstrings
6.6%
Chest
6.1%
Lats
5.5%
Biceps
4.5%
Middle Delts
4.3%
Lower Back
4%
Calves
3%
Rear Delts
1.6%
Olympic
1.5%
Adductors
1%
Other
1%
Forearms
0.8%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
1
3-8 reps
65%
4A
Pull-Up (Bodyweight)
1
15 reps
-
4B
Dip (Bodyweight)
1
15 reps
-
5A
Shrug (Barbell)
1
15 reps
-
5B
Bicep Curl (Barbell)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Deadlift (Barbell)
1
10 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Chin-Up (Bodyweight)
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Deadlift (Barbell)
1
10 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Chin-Up (Bodyweight)
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Squat (Barbell)
1
5 reps
40%
3
Deadlift (Barbell)
1
10 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Chin-Up (Bodyweight)
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
1
6 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
10 reps
65%
4
Barbell Row
1
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
5B
Single Leg Deadlift
1
8 reps
-
6
Ab Wheel
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
40%
2
Incline Bench Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
1
5-8 reps
65%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Face Pull
1
10 reps
-
5A
Shrug (Barbell)
1
10 reps
-
5B
Bicep Curl (Barbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Power Clean
1
3 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Face Pull
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Power Clean
1
3 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Face Pull
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
15-20 reps
-
2
Deadlift (Barbell)
1
5 reps
40%
3
Power Clean
1
3 reps
50%
4A
Dip (Bodyweight)
1
10 reps
-
4B
Face Pull
1
10 reps
-
5
Bicep Curl (Barbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
1
6 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Barbell)
1
AMRAP
65%
4
Barbell Row
1
10 reps
50%
5A
Bulgarian Split Squat (Dumbbell)
1
8 reps
-
5B
Single Leg Deadlift
1
8 reps
-
6
Ab Wheel
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
40%
2
Overhead Press (Barbell)
1
10 reps
50%
3
Barbell Row
1
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
4B
Single Leg Deadlift
1
10 reps
-
5
Ab Wheel
1
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Box Jump
3 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
65%
4A
Dip (Bodyweight)
3 Sets
10 Reps
-
4B
Face Pull
3 Sets
10 Reps
-
5A
Shrug (Barbell)
3 Sets
10 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Med Ball Slam
3 Sets
6 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Barbell)
1 Set
AMRAP
65%
4
Barbell Row
3 Sets
10 Reps
50%
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5B
Single Leg Deadlift
3 Sets
8 Reps
-
6
Ab Wheel
5 Sets
10 Reps
-
Day 1
1
Box Jump
3 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
3 Sets
3-8 Reps
65%
4A
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
4B
Dip (Bodyweight)
3 Sets
15 Reps
-
5A
Shrug (Barbell)
3 Sets
15 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
15 Reps
-
Day 2
1
Med Ball Slam
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
65%
4
Barbell Row
5 Sets
10 Reps
-
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5B
Single Leg Deadlift
3 Sets
8 Reps
-
6
Ab Wheel
5 Sets
10 Reps
-