5/3/1 BBB Beefcake

by Gianni

72 athletes joined

Program Description

Boring But Big with the BBB sets at FSL. Then the assistance is provided.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jun 07, 2024 03:01
Last Edited
Oct 17, 2024 11:47

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

65%

3

Dip (Weighted)

5

10 reps

4

Chin-Up (Weighted)

5

10 reps

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

70%

3

Dip (Weighted)

5

10 reps

4

Chin-Up (Weighted)

5

10 reps

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

95%

95%

2

Squat (Barbell)

5

10 reps

75%

3

Dip (Weighted)

5

10 reps

4

Chin-Up (Weighted)

5

10 reps

Day 2

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

65%

3

Dumbbell Row

5

10 reps

4

Decline Crunch (Weighted)

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 2

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

70%

3

Dumbbell Row

5

10 reps

4

Decline Crunch (Weighted)

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 2

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

75%

3

Dumbbell Row

5

10 reps

4

Decline Crunch (Weighted)

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

65%

3

Dip (Weighted)

5

10 reps

4

Face Pull

5

20 reps

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

70%

3

Dip (Weighted)

5

10 reps

4

Face Pull

5

20 reps

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

75%

3

Dip (Weighted)

5

10 reps

4

Face Pull

5

20 reps

Day 4

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

65%

3

Dumbbell Row

5

10 reps

4

Decline Crunch

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 4

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

70%

3

Dumbbell Row

5

10 reps

4

Decline Crunch

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 4

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

75%

3

Dumbbell Row

5

10 reps

4

Decline Crunch

5

10 reps

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

5 Sets

10 Reps

65%

3

Dip (Weighted)

5 Sets

10 Reps

4

Chin-Up (Weighted)

5 Sets

10 Reps

Day 2

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

5 Sets

10 Reps

65%

3

Dumbbell Row

5 Sets

10 Reps

4

Decline Crunch (Weighted)

5 Sets

10 Reps

5

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

5 Sets

10 Reps

65%

3

Dip (Weighted)

5 Sets

10 Reps

4

Face Pull

5 Sets

20 Reps

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

5 Sets

10 Reps

65%

3

Dumbbell Row

5 Sets

10 Reps

4

Decline Crunch

5 Sets

10 Reps

5

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps