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5/3/1 + BBB (DB Incline Bench)

by Mike P.
10 athletes joined

Program Description

- Initially enter 1RM as 'Training Max' (90% of actual 1RM). - During Week 3's final 1+ sets, if you can get ~5 good reps: Add 2.5kg to Bench & DB Incline. Add 5.0kg to Squat & Deadlift. If not, then consider maintaining/lowering TM next cycle. - Settings > Weight Units > Smallest Plates 1kg. Required for dumbbell exercises to calculate properly. Round up/down to 2.5kg as necessary for other lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 17, 2025 06:05
  • Last Edited
    Jun 23, 2025 02:44

Summary

Dive into the 5/3/1 + BBB (DB Incline Bench) program, a focused 3-week journey designed for serious lifters looking to build strength and muscle. With four training days each week, you'll tackle a mix of barbell and dumbbell exercises, including the classic bench press and incline variations, ensuring comprehensive chest and back development. Each session is structured to push your limits with progressive overload, culminating in AMRAP sets that challenge your endurance and strength. Equip yourself with a full gym and get ready to elevate your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
5 reps
65%
75%
2
Incline Bench Press (Dumbbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3 reps
3 reps
70%
80%
2
Incline Bench Press (Dumbbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
3 reps
75%
85%
2
Incline Bench Press (Dumbbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
60%
4
Seated Row (Cable)
5 Sets
10 Reps
-
5
Face Pull
5 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Assisted)
5 Sets
10 Reps
-
5
Lateral Raise (Cable)
5 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
60%
4
Seated Row (Cable)
5 Sets
10 Reps
-
5
Face Pull
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Assisted)
5 Sets
10 Reps
-
5
Lateral Raise (Cable)
5 Sets
10 Reps
-