531 BBB

by Kevin L.

3 athletes joined

Program Description

Get stronger and good joints

Program Overview

Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
May 07, 2024 09:44
Last Edited
Oct 12, 2024 09:09

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2A

Lat Pulldown

5

10 reps

50%

2B

Overhead Press (Barbell)

5

10 reps

50%

Day 1

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2A

Lat Pulldown

5

10 reps

50%

2B

Overhead Press (Barbell)

5

10 reps

50%

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2A

Lat Pulldown

5

10 reps

50%

2B

Overhead Press (Barbell)

5

10 reps

50%

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2A

Lat Pulldown

5

10 reps

50%

2B

Overhead Press (Barbell)

5

10 reps

50%

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2A

Cable Crunch

5

10 reps

-

2B

Deadlift (Barbell)

5

10 reps

50%

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2A

Cable Crunch

5

10 reps

-

2B

Deadlift (Barbell)

5

10 reps

50%

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2A

Cable Crunch

5

10 reps

-

2B

Deadlift (Barbell)

5

10 reps

50%

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2A

Cable Crunch

5

10 reps

-

2B

Deadlift (Barbell)

5

10 reps

50%

Day 3

1

Run

1

20 mins

-

Day 3

1

Run

1

20 mins

-

Day 3

1

Run

1

20 mins

-

Day 3

1

Run

1

20 mins

-

Day 4

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2A

Lat Pulldown

5

10 reps

50%

2B

Bench Press (Barbell)

5

10 reps

50%

Day 4

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2A

Lat Pulldown

5

10 reps

50%

2B

Bench Press (Barbell)

5

10 reps

50%

Day 4

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2A

Lat Pulldown

5

10 reps

50%

2B

Bench Press (Barbell)

5

10 reps

50%

Day 4

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2A

Lat Pulldown

5

10 reps

50%

2B

Bench Press (Barbell)

5

10 reps

50%

Day 5

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2A

Cable Crunch

5

10 reps

-

2B

Squat (Barbell)

5

10 reps

50%

Day 5

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2A

Cable Crunch

5

10 reps

-

2B

Squat (Barbell)

5

10 reps

50%

Day 5

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2A

Cable Crunch

5

10 reps

-

2B

Squat (Barbell)

5

10 reps

50%

Day 5

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2A

Cable Crunch

5

10 reps

-

2B

Squat (Barbell)

5

10 reps

50%

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2A

Cable Crunch

5 Sets

10 Reps

-

2B

Deadlift (Barbell)

5 Sets

10 Reps

50%

Day 3

1

Run

1 Set

20 mins

-

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2A

Lat Pulldown

5 Sets

10 Reps

50%

2B

Bench Press (Barbell)

5 Sets

10 Reps

50%

Day 5

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2A

Cable Crunch

5 Sets

10 Reps

-

2B

Squat (Barbell)

5 Sets

10 Reps

50%

Day 1

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2A

Lat Pulldown

5 Sets

10 Reps

50%

2B

Overhead Press (Barbell)

5 Sets

10 Reps

50%