531 BBB - hypertrophy

Unlock your muscle-building potential with the 531 BBB - Hypertrophy program! Over 12 weeks, this 4-day workout plan focuses on compound lifts like squats and deadlifts, combined with targeted accessory exercises to maximize hypertrophy. Each session is designed to progressively challenge your strength and endurance, ensuring you build muscle efficiently. Ideal for lifters looking to enhance their physique, this program utilizes a full gym setup to help you achieve your goals. Get ready to transform your training and elevate your gains!

Jim Wendler 5/3/1 BBB with assistance built in

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Squat (Barbell)

Lat Pulldown (Close Grip)

Lateral Raise (Dumbbell)

Ab Wheel

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

Dip (Weighted)

Wide Grip Lat Pulldown

Hammer Curl

Bench Press (Barbell)

Overhead Press (Barbell)

Barbell Row

Seated Shoulder Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Tricep Extension (Cable)

Bent Over Row (Dumbbell)

Incline Bench Press (Dumbbell)

Reverse Lunge (Dumbbell)

Skull Crusher

Overhead Tricep Extension (Cable)

Bayesian Curl

Rear Delt Fly (Cable)

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