BBB on 3 Days

by Chung H.

Program Description

You're doing BBB 3 times a week, till boring, still big.

Program Overview

Level
Novice, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Oct 07, 2024 06:36
Last Edited
Jul 22, 2025 03:47

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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

Lat Pulldown

5

12 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

Abs Crunch (Weighted)

5

12 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

50%

3

Pendlay Row

5

8 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

Abs Crunch (Weighted)

5

12 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

Abs Crunch (Weighted)

5

12 reps

-

Day 2

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Lat Pulldown

5

12 reps

-

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

50%

3

Abs Crunch (Weighted)

5

12 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

Pendlay Row

5

8 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

Pendlay Row

5

8 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

3

Abs Crunch (Weighted)

5

12 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

Lat Pulldown

5

12 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

Abs Crunch (Weighted)

5

12 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

Lat Pulldown

5 Sets

12 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

Abs Crunch (Weighted)

5 Sets

12 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

Pendlay Row

5 Sets

8 Reps

-