5/3/1 BBB - With accessories (1)

A training program that can be repeated forever,  with a linear progression. You can adapt the progression (double progression,  for example) and the number of accessories.

default

Week 1

Week 2

Week 3

Week 4

Last set of the main compound -> + set
Accessories -> 5 sets for 6-10 reps, do drops in the last 2

Bench Press (Barbell)

Pin Overhead Press

Seated Row (Lat Focus)

Incline Bench Press (Dumbbell)

Standing Calf Raise

Ab Wheel

Bench+(lat+Chest+abs+cafs)

Squat (Barbell)

Deadlift (Paused)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Single Leg Press

Squat+(midback+shoulder+1leg)

Overhead Press (Barbell)

Lat Pulldown

Leg Extension

Tricep Pushdown (Cable)

Overhead + (lat+quad+tricep)

Deadlift (Barbell)

Squat (Paused)

Seated Wide-Grip Row (Cable)

Hamstring Curl

Bicep Curl (Dumbbell)

Dead+(midback+posterior+bicep)

Bench+(lat+Chest+abs+calfs)

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