531 BBB Beefcake (RELOADED)

531 needs no introduction and neither does the Boring But Big template associated with it, this is my take on the 531 BBB with extra volume. It follows the model called “Beefcake” which involved dips, chins, face pulls, etc. Here we have all that included with a couple extra movements I felt just couldn’t be left out. If you’re new to 531 it’s a 4 week cycle with 3 weeks of increasing intensity and 1 deload. Lifters work up to an AMRAP set at 85-90-95 percent over 3 weeks and are expected to at least meet 5-3-1 reps respectively. Completion of these goals after week 3, 6, and 9 are rewarded with a weight increase: 5 pounds for Bench and OHP , 10 pounds for Squat and Dead. After 10 weeks one can expect to increase their max by up to 30 pounds! My program follows a 9 week accumulation phase with 1 deload week, intended to be cycled indefinitely. Give it a shot and let me know your thoughts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Upright Row (Barbell)

Dip (Bodyweight)

Chin-Up (Bodyweight)

Bicep Curl (Dumbbell)

Overhead Press (Barbell)

Barbell Row

Hanging Toes To Bar

Bulgarian Split Squat (Dumbbell)

Skull Crusher (Dumbbell)

Deadlift (Barbell)

Face Pull

Bench Press (Barbell)

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