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5/3/1 BBB 3 Days Improved

by Fernando F. H.

Program Description

3 days BBB

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 12:43
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unlock your strength potential with the 5/3/1 BBB 3 Days Improved program, designed for dedicated lifters looking to enhance their powerlifting skills over four weeks. This program focuses on compound lifts like the Overhead Press, Deadlift, and Bench Press, complemented by accessory exercises to build muscle and improve endurance. Train three times a week with a mix of barbell and bodyweight movements, ensuring balanced development across all major muscle groups. Get ready to push your limits and achieve your lifting goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
-
4
Back Extension (Weighted)
5
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Full Range Plate Raise
5
10 reps
-
4
Pull-Up (Bodyweight)
5
6 reps
-
5
Flexion Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Back Extension (Weighted)
5
10 reps
-
4
Leg Raise (Captain's Chair)
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
-
4
Standing Shoulder Press (Dumbbell)
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
-
4
Standing Shoulder Press (Dumbbell)
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
-
4
Back Extension (Weighted)
5
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Full Range Plate Raise
5
10 reps
-
4
Pull-Up (Bodyweight)
5
6 reps
-
5
Flexion Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Back Extension (Weighted)
5
10 reps
-
4
Hanging Leg Raise
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Back Extension (Weighted)
5
10 reps
-
4
Leg Raise (Captain's Chair)
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
-
4
Standing Shoulder Press (Dumbbell)
5
10 reps
-
5
Pull-Up (Bodyweight)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Back Extension (Weighted)
5
10 reps
-
4
Dumbbell Row
5
10 reps
-
5
Leg Raise (Captain's Chair)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Pull-Up (Bodyweight)
5
6 reps
-
4
Full Range Plate Raise
5
10 reps
-
5
Flexion Row
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Dumbbell Row
5 Sets
10 Reps
-
4
Back Extension (Weighted)
5 Sets
10 Reps
-
5
Leg Raise (Captain's Chair)
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Dip (Bodyweight)
5 Sets
10 Reps
-
4
Standing Shoulder Press (Dumbbell)
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Back Extension (Weighted)
5 Sets
10 Reps
-
4
Leg Raise (Captain's Chair)
5 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
4 Sets
6 Reps
-