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5/3/1 BBB Beefcake

by Jon Bon Giorno, PhD
15 athletes joined
5.0
(1 rating)

Program Description

BBB Beefcake with 5s PRO and some nice assistance work in there.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 01, 2025 03:34
  • Last Edited
    Dec 24, 2025 06:04

Summary

Unlock your strength potential with the 5/3/1 BBB Beefcake program, designed for serious lifters ready to push their limits. Over the course of three weeks, you’ll train four days a week, focusing on compound lifts like squats and overhead presses, complemented by targeted accessory work to build muscle and enhance performance. This program emphasizes progressive overload and includes a mix of rep ranges to keep your workouts challenging and effective. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
12.3%
Quadriceps
10%
Hamstrings
10%
Chest
8.3%
Upper Back
7.9%
Abs
7.5%
Glutes
6.7%
Lats
6.7%
Biceps
6.7%
Middle Delts
4.6%
Adductors
1.7%
Forearms
1.7%
Lower Back
1.7%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Chin-Up (Weighted)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Chin-Up (Weighted)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
75%
3
Chin-Up (Weighted)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Single Arm Row (Dumbbell)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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)
4
10-12 reps
-
4
Pull-Up (Weighted)
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
70%
3
Dip (Weighted)
4
10-12 reps
-
4
Pull-Up (Weighted)
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
75%
3
Dip (Weighted)
4
10-12 reps
-
4
Pull-Up (Weighted)
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
70%
3
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5A
Leg Extension
4
10-12 reps
-
5B
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
Week 1
1 / 3 Weeks
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
Chin-Up (Weighted)
4 Sets
8-12 Reps
-
4
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
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
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
5A
Leg Extension
4 Sets
10-12 Reps
-
5B
Leg Curl
4 Sets
10-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 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)
4 Sets
10-12 Reps
-
4
Pull-Up (Weighted)
4 Sets
10-12 Reps
-
5
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
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
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
5A
Leg Extension
4 Sets
10-12 Reps
-
5B
Leg Curl
4 Sets
10-12 Reps
-
6
Face Pull
3 Sets
10-12 Reps
-