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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!
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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