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5/3/1 LBBB
by Mark B.
137 athletes joined
Program Description
5/3/1: Less Boring But Big Weeks Order: 5/3/1 Main Lifts: Heavier Joker Sets: None Down sets: None BBB Options: 5x10 @ 50% BBB Swap: Less Boring Days per week: 4 Schedule: M/T/T/F Warmup Sets: Included Setting your Training Max: During app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress. Adjusting your Training Max: Once you complete 3 weeks, input new TM to start a new cycle. Below are the recommended increases to your TM for each new cycle: • Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 lb / 2.5 kg Schedule: Day 1 (Monday) Overhead Press – 5/3/1 Bench Press – 5x10 Lat accessories Day 2 (Tuesday) Deadlift – 5/3/1 Squat – 5x10 Abs accessories Day 3 (Thursday) Bench Press – 5/3/1 Overhead Press – 5x10 Lat accessories Day 4 (Friday) Squat – 5/3/1 Deadlift – 5x10 Abs accessories Once you complete 3 weeks, input new TM to start a new cycle. Deload for 1 week when required. Add in your Assistance Work
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 01, 2024 07:01
Last Edited
Jun 17, 2024 11:31
down_app
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
80%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
80%
85%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
80%
85%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
80%
85%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
80%
85%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%