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Alternating Week Full Body 531

by Jonathan A.

Program Description

Powerbuilding

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 11:57
  • Last Edited
    Jul 23, 2025 09:53

Summary

Unlock your full potential with the Alternating Week Full Body 531 program! Over the course of 4 weeks, you'll engage in three intense sessions each week, focusing on foundational lifts like the Bench Press, Squat, and Deadlift, designed to build strength and muscle. This program emphasizes progressive overload, ensuring you challenge yourself while improving your technique. Perfect for those with a garage gym setup, it's time to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Chest
14%
Glutes
12.6%
Triceps
10.1%
Hamstrings
9%
Front Delts
7.6%
Upper Back
7%
Abs
5.9%
Lats
5.6%
Adductors
4.5%
Biceps
4.2%
Lower Back
1.7%
Middle Delts
1.4%
Forearms
0.3%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Diamond Push Up
1
25-100 reps
-
5
Sit Up
1
25-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Diamond Push Up
1
25-100 reps
-
5
Sit Up
1
25-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Diamond Push Up
1
25-100 reps
-
5
Sit Up
1
25-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Diamond Push Up
1
25-100 reps
-
5
Sit Up
1
25-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Barbell)
5
5 reps
85%
3
Bicep Curl (Barbell)
1
25-100 reps
-
4
Push Up
1
25-100 reps
-
5
Lying Leg Raise
1
25-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Barbell)
5
5 reps
85%
3
Bicep Curl (Barbell)
1
25-100 reps
-
4
Push Up
1
25-100 reps
-
5
Lying Leg Raise
1
25-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Barbell)
5
5 reps
85%
3
Bicep Curl (Barbell)
1
25-100 reps
-
4
Push Up
1
25-100 reps
-
5
Lying Leg Raise
1
25-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Shoulder Press (Barbell)
5
5 reps
50%
3
Bicep Curl (Barbell)
1
25-100 reps
-
4
Push Up
1
25-100 reps
-
5
Lying Leg Raise
1
25-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
1
25-100 reps
-
4
Reverse Bicep Curl (Barbell)
1
25-100 reps
-
5
Seated Overhead Press (Barbell)
1
25-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
1
25-100 reps
-
4
Reverse Bicep Curl (Barbell)
1
25-100 reps
-
5
Seated Overhead Press (Barbell)
1
25-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
1
25-100 reps
-
4
Reverse Bicep Curl (Barbell)
1
25-100 reps
-
5
Seated Overhead Press (Barbell)
1
25-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bulgarian Split Squat (Dumbbell)
1
25-100 reps
-
4
Reverse Bicep Curl (Barbell)
1
25-100 reps
-
5
Seated Overhead Press (Barbell)
1
25-100 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Bent Over Row (Barbell)
5 Sets
5 Reps
85%
4
Diamond Push Up
1 Set
25-100 Reps
-
5
Sit Up
1 Set
25-100 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Barbell)
5 Sets
5 Reps
85%
3
Bicep Curl (Barbell)
1 Set
25-100 Reps
-
4
Push Up
1 Set
25-100 Reps
-
5
Lying Leg Raise
1 Set
25-100 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Bulgarian Split Squat (Dumbbell)
1 Set
25-100 Reps
-
4
Reverse Bicep Curl (Barbell)
1 Set
25-100 Reps
-
5
Seated Overhead Press (Barbell)
1 Set
25-100 Reps
-