5/3/1 LBBB
by Mark B.
159 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
Jul 22, 2024 12:57
Week 1
1 / 3 Weeks