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5/3/1 bbb

by Vilgot G.

Program Description

On the 1 RM you need to take 90% of your max in every lift!!!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2025 07:01
  • Last Edited
    Jun 18, 2025 10:35

Summary

Unlock your strength potential with the 5/3/1 BBB program, a focused 4-week journey designed for serious lifters. This program emphasizes compound lifts like the Overhead Press, Deadlift, and Bench Press, structured over four days a week to maximize muscle growth and strength gains. Each workout combines high-intensity sets with accessory movements, ensuring balanced development across all major muscle groups. Perfect for those ready to push their limits and achieve real results in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Chest
11.5%
Front Delts
9.4%
Quadriceps
8.3%
Glutes
7.8%
Abs
7.5%
Lats
7.2%
Middle Delts
7.1%
Hamstrings
7.1%
Upper Back
5.6%
Biceps
5.4%
Lower Back
2.4%
Adductors
1.9%
Calves
1.7%
Forearms
1.5%
Rear Delts
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
65%
75%
85%
2
Bench Press (Barbell)
1
4
RPE 6
RPE 8
3
Pull-Up (Weighted)
1
2
RPE 6
RPE 10
4
Barbell Row
1
1
RPE 10
RPE 8.5
5
Tricep Pushdown (Cable)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Skull Crusher (Barbell)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
4
RPE 6
RPE 8
3
Pull-Up (Weighted)
1
2
RPE 6
RPE 10
4
Barbell Row
1
1
RPE 10
RPE 8.5
5
Tricep Pushdown (Cable)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Skull Crusher (Barbell)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
1
4
RPE 6
RPE 8
3
Pull-Up (Weighted)
1
2
RPE 6
RPE 10
4
Barbell Row
1
1
RPE 10
RPE 8.5
5
Tricep Pushdown (Cable)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Skull Crusher (Barbell)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
1
2
RPE 6
RPE 8
3
Pull-Up (Weighted)
1
1
RPE 6
RPE 10
4
Barbell Row
1
RPE 10
5
Tricep Pushdown (Cable)
1
RPE 10
6
Bicep Curl (Machine)
1
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
65%
75%
85%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Straight Leg Calf Raise
1
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-9
RPE 10-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
70%
80%
90%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Straight Leg Calf Raise
1
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-9
RPE 10-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Hanging Leg Raise
3
10-20 reps
RPE 10
4
Straight Leg Calf Raise
1
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-9
RPE 10-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Hanging Leg Raise
2
10-20 reps
RPE 10
4
Straight Leg Calf Raise
1
10-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
1
RPE 6-6
RPE 10-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
1
1
3
-
RPE 10-9
RPE 10-8.5
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Bicep Curl (Cable)
2
RPE 10
6
Skull Crusher (Barbell)
1
2
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
1
1
3
-
RPE 10-9
RPE 10-8.5
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Bicep Curl (Cable)
2
RPE 10
6
Skull Crusher (Barbell)
1
2
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
1
1
3
-
RPE 10-9
RPE 10-8.5
4
Incline Bench Press (Smith Machine)
2
RPE 10
5
Bicep Curl (Cable)
2
RPE 10
6
Skull Crusher (Barbell)
1
2
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
1
1
1
-
RPE 10-9
RPE 10-8.5
4
Incline Bench Press (Smith Machine)
1
RPE 10
5
Bicep Curl (Cable)
1
RPE 10
6
Skull Crusher (Barbell)
1
1
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Press (45 Degrees)
1
1
RPE 8-10
RPE 10-10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
5
Straight Leg Calf Raise
1
10-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Press (45 Degrees)
1
1
RPE 8-10
RPE 10-10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
5
Straight Leg Calf Raise
1
10-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Press (45 Degrees)
1
1
RPE 8-10
RPE 10-10
4
Abs Crunch (Machine)
3
10-20 reps
RPE 10
5
Straight Leg Calf Raise
1
10-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
RPE 6-6
RPE 10-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
2
10 reps
50%
3
Leg Press (45 Degrees)
1
RPE 8-10
4
Abs Crunch (Machine)
2
10-20 reps
RPE 10
5
Straight Leg Calf Raise
1
10-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
RPE 6-6
RPE 10-10
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Bench Press (Barbell)
1 Set
4 Sets
@6
@8
3
Pull-Up (Weighted)
1 Set
2 Sets
@6
@10
4
Barbell Row
1 Set
1 Set
@10
@8.5
5
Tricep Pushdown (Cable)
2 Sets
@10
6
Bicep Curl (Machine)
2 Sets
@10
7
Skull Crusher (Barbell)
3 Sets
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8
3
Hanging Leg Raise
3 Sets
10-20 Reps
@10
4
Straight Leg Calf Raise
1 Set
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6-6
@10-9
@10-8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
1 Set
1 Set
3 Sets
-
@10-9
@10-8.5
4
Incline Bench Press (Smith Machine)
2 Sets
@10
5
Bicep Curl (Cable)
2 Sets
@10
6
Skull Crusher (Barbell)
1 Set
2 Sets
@6
@8.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Leg Press (45 Degrees)
1 Set
1 Set
@8-10
@10-10
4
Abs Crunch (Machine)
3 Sets
10-20 Reps
@10
5
Straight Leg Calf Raise
1 Set
10-20 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
@6-6
@10-10
@8-10