5/3/1 LBBB

Program Description

5/3/1: Less Boring But Big Weeks Order: 5/3/1 Main Lifts: Heavier Joker Sets: None Down sets: None BBB Options: 5x10 @ 50% BBB Swap: Less Boring Days per week: 4 Schedule: M/T/T/F Warmup Sets: Included Setting your Training Max: During app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress. Adjusting your Training Max: Once you complete 3 weeks, input new TM to start a new cycle. 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 lb / 2.5 kg Schedule: Day 1 (Monday) Overhead Press – 5/3/1 Bench Press – 5x10 Lat accessories Day 2 (Tuesday) Deadlift – 5/3/1 Squat – 5x10 Abs accessories Day 3 (Thursday) Bench Press – 5/3/1 Overhead Press – 5x10 Lat accessories Day 4 (Friday) Squat – 5/3/1 Deadlift – 5x10 Abs accessories Once you complete 3 weeks, input new TM to start a new cycle. Deload for 1 week when required. Add in your Assistance Work

Program Overview