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Full Body 531 BBB

by D T.
2360 athletes joined

Program Description

Full body variation of 531 Boring But Big. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets. 5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. Reset or deload (not programmed) after 3 weeks. Typically want to use 80-90% of your 1RM as your Training Max, and can adjust it before starting the program based on desired difficulty.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2023 04:31
  • Last Edited
    Dec 20, 2024 09:55
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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
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
Week 1
1 / 3 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9