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Matthew’s 531

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11 athletes joined

Program Description

Strength?! Start with 90% of your 1rm to input weights

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 27, 2024 04:18
  • Last Edited
    Jun 18, 2025 08:43

Summary

Matthew's 531 is a focused 3-week program designed for serious lifters looking to build strength and muscle through a structured four-day split. Each session emphasizes compound movements, particularly squats, while incorporating targeted accessory exercises to enhance leg development. With a mix of intensity levels and rep ranges, this program challenges your limits and promotes progressive overload. Equip yourself with a full gym and get ready to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Quadriceps
10.3%
Chest
9.3%
Glutes
8.3%
Biceps
8.3%
Hamstrings
6.7%
Front Delts
6.7%
Lats
6.2%
Upper Back
6.2%
Middle Delts
5.2%
Abs
4.6%
Lower Back
4.1%
Rear Delts
3.1%
Calves
2.6%
Adductors
2.1%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9.5
4
Pull-Up (Weighted)
3
8-12 reps
RPE 9.5
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
6
Abs Crunch (Weighted)
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9.5
4
Kroc Row
3
8-12 reps
RPE 9.5
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
3
12-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Pull-Up (Weighted)
3
8-12 reps
RPE 9.5
4
Kroc Row
3
8-12 reps
RPE 9.5
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
3
12-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Push Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
5
JM Press (Smith Machine)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Push Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
5
JM Press (Smith Machine)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Push Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
5
JM Press (Smith Machine)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
8
Bicep Curl (Barbell)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Paused)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Hamstring Curl
3
8-12 reps
RPE 9.5
6
Back Extension
3
8-12 reps
RPE 9.5
7
Standing Calf Raise
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Paused)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Hamstring Curl
3
8-12 reps
RPE 9.5
6
Back Extension
3
8-12 reps
RPE 9.5
7
Standing Calf Raise
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Paused)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9.5
5
Hamstring Curl
3
8-12 reps
RPE 9.5
6
Back Extension
3
8-12 reps
RPE 9.5
7
Standing Calf Raise
3
8-12 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Paused)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9.5
5
Hamstring Curl
3 Sets
8-12 Reps
@9.5
6
Back Extension
3 Sets
8-12 Reps
@9.5
7
Standing Calf Raise
3 Sets
8-12 Reps
@9.5
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9.5
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9.5
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9.5
6
Abs Crunch (Weighted)
3 Sets
12-20 Reps
@9.5
Day 3
1
Push Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Push Press (Barbell)
1 Set
AMRAP
85%
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9.5
5
JM Press (Smith Machine)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
8
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9.5