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
May 14, 2025 01:07

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

-

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

-