5/3/1 BB Mod | Workout Programs

5/3/1 BB Mod

by Devvon D.

8 athletes joined

4.0

(1 rating)

Program Description

5/3/1 modded to add strength between bodybuilding cycles, while maintaining size through volume. Similarly, can be used to bust plateaus.

Program Overview

Level

Intermediate, Advanced

Goal

Powerbuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Jan 27, 2024 08:24

Last Edited

May 14, 2024 04:52

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Hack Squat

1 Set

10 Reps

50%

60%

70%

Standing Calf Raise

3 Sets

15 Reps

@6.5-8

Bulgarian Split Squat (Barbell)

3 Sets

12 Reps

Internal/eternal Rotation

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Dip (Weighted)

1 Set

10 Reps

60%

70%

80%

Monastery Tricep Extension

3 Sets

12 Reps

Shoulder Press (Machine)

3 Sets

12 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Good Morning

1 Set

10 Reps

50%

60%

70%

Pullover (EZ Bar)

3 Sets

12 Reps

Batwing Row

3 Sets

12 Reps

Hyperextension

2 Sets

12 Reps

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Face Pull

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Kickback

3 Sets

12 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Bayesian Curl

3 Sets

12 Reps

Decline Crunch

3 Sets

12 Reps

Leg Raise (Captain's Chair)

3 Sets

12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Devvon D.Age 39, Man

5 months ago

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good variation of an old program. Brought my strength up after a couple cycles, and didn’t lose size, but didn’t gain much either. Nice go-between before starting volume work again.