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531 jacked

by Paddy R.

Program Description

training max is 80-90% of 1rm. deload every 7th week.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 25, 2025 10:32
  • Last Edited
    Nov 29, 2025 11:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Quadriceps
10.5%
Middle Delts
10.3%
Glutes
9.7%
Front Delts
9.3%
Upper Back
8.4%
Hamstrings
8.1%
Chest
7%
Lats
6.5%
Biceps
4%
Rear Delts
3.6%
Abs
3.5%
Lower Back
3.1%
Adductors
1.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6B
Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6B
Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6B
Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
10 reps
60%
4
Kroc Row
3
8-12 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
70%
75%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
10 reps
65%
4
Kroc Row
3
8-12 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
10 reps
70%
4
Kroc Row
3
8-12 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Weighted)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
10-12 reps
RPE 9
6A
Hammer Curl
3
10-12 reps
RPE 10
6B
Face Pull
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
10 reps
65%
4
Pull-Up (Weighted)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
10-12 reps
RPE 9
6A
Hammer Curl
3
10-12 reps
RPE 10
6B
Face Pull
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
10 reps
70%
4
Pull-Up (Weighted)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
10-12 reps
RPE 9
6A
Hammer Curl
3
10-12 reps
RPE 10
6B
Face Pull
3
12-15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
5 Sets
10-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Pull-Up (Weighted)
3 Sets
AMRAP
@10
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
6B
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
60%
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8-9
5A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Weighted)
3 Sets
10-12 Reps
@9
5
Dip (Weighted)
3 Sets
10-12 Reps
@9
6A
Hammer Curl
3 Sets
10-12 Reps
@10
6B
Face Pull
3 Sets
12-15 Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
60%
4
Kroc Row
3 Sets
8-12 Reps
@9
5A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10