Program Description
532
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedApr 25, 2025 03:20
- Last EditedJun 18, 2025 11:52
Summary
Unlock your strength potential with the Accessoires 531 program, designed for dedicated lifters looking to elevate their training over 8 weeks. This 5-day-a-week regimen incorporates a mix of supersets targeting major muscle groups, ensuring you build muscle and enhance endurance efficiently. With exercises like the Bulgarian Split Squat and Incline Bench Press, you'll challenge your body while honing your technique. Get ready to push your limits and achieve real results in just two months!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Supported Row (Machine)
3
12 reps
-
2A
Face Pull
3
15 reps
-
2B
Lateral Raise (Cable)
3
15 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Preacher Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
1B
Romanian Deadlift (Barbell)
3
12 reps
-
2A
Goblet Squat
3
-
2B
Hanging Leg Raise
3
15 reps
-
3A
Pull Through (Cable)
3
15 reps
-
3B
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Deadlift (Barbell)
3
10 reps
-
1B
Pendlay Row
3
12 reps
-
2A
Leg Curl
3
15 reps
-
2B
Leg Extension
3
15 reps
-
3A
Calf Raise (Leg Press)
3
20 reps
-
3B
Single Arm Rear Delt Cable Fly
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
3
15 reps
-
1B
Chest Fly (Dumbbell)
3
15 reps
-
2A
Concentration Curl
3
15 reps
-
2B
Skull Crusher (Dumbbell)
3
15 reps
-
3A
Arnold Press
3
15 reps
-
3B
Cable Crossover
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
1B
Chest Supported Row (Machine)3 Sets
12 Reps
-
2A
Face Pull3 Sets
15 Reps
-
2B
Lateral Raise (Cable)3 Sets
15 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
3B
Preacher Curl (Barbell)3 Sets
15 Reps
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
1B
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
2A
Goblet Squat3 Sets
-
2B
Hanging Leg Raise3 Sets
15 Reps
-
3A
Pull Through (Cable)3 Sets
15 Reps
-
3B
Standing Calf Raise3 Sets
20 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Rear Delt Fly (Cable)3 Sets
15 Reps
-
4
Bicep Curl (Cable)3 Sets
15 Reps
-
5
Lateral Raise (Cable)3 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
15 Reps
-
Day 4
1A
Deficit Deadlift (Barbell)3 Sets
10 Reps
-
1B
Pendlay Row3 Sets
12 Reps
-
2A
Leg Curl3 Sets
15 Reps
-
2B
Leg Extension3 Sets
15 Reps
-
3A
Calf Raise (Leg Press)3 Sets
20 Reps
-
3B
Single Arm Rear Delt Cable Fly3 Sets
15 Reps
-
Day 5
1A
Chest Supported Row (Machine)3 Sets
15 Reps
-
1B
Chest Fly (Dumbbell)3 Sets
15 Reps
-
2A
Concentration Curl3 Sets
15 Reps
-
2B
Skull Crusher (Dumbbell)3 Sets
15 Reps
-
3A
Arnold Press3 Sets
15 Reps
-
3B
Cable Crossover3 Sets
15 Reps
-