Boring But Bella

PLAN OVERVIEW
5/3/1 Boring But Big, with 2 lighter hypertrophy days. 

90% 1 Rep Max for Training Max. Start lower for smoother progression.
Accessories split in Upper Lower Style. 
MODIFICATIONS!
Can switch to PPL each day for BBB for accessories. I find Upper Lower is better for recovery.

Can be done in Home Gym, the 7th day is the Home Gym Variant, only intended to be run 6 days. DO NOT RUN DAY 6 AND 7. HAVE 1 REST DAY MINIMUM! 

Drop Wednesday and/or Saturday if fatigued.

Deadlift 5x10 has been replaced with Squats, but you can do any other hip hinge as alternate (more hip thrust, RDL, Sumo DL, etc).

Week 4 Deloads should be taken every cycle. 

CYCLE INCREASE!
10lb for lower compounds
5lb for upper compounds
Accessory weight increase when hitting 15-20 with relative ease.

FAILURE PROTOCAL!
If you fail a cycle (3 weeks), Do not increase the weight. If you fail another cycle, drop load in the following amounts:
30lb for lower
15 for upper.

HOW TO TRANSITION TO THIS PLAN
Do week 1 for 3 weeks total.

Week 1 Modifications:
Do all 6 days (get used to frequency)
BBB: 3x10 instead of 5x10 (50% volume reduction)
Accessories: 2 sets instead of 3
Lower weights slightly (go easier)

Week 2 Modifications:
Do all 6 days
BBB: 4x10 (between 3x10 and 5x10)
Accessories: 2-3 sets (your choice per exercise)
Weights back to normal

Week 3 as written.

WARM UP!
5-10 minute low cardio (treadmill, Stairmaster, bike, etc.)
5-10 Round the world hip rotations
5-10 ATG Split Squats (per leg)
5-10 Toe Touch and Squat rotations (recommend leaning into each side at the top of motion)
5-10 90/90s
5-10 Cossack squats (really lean in and hold briefly at bottom)
5-10 banded pull aparts (above head and at clavicle) 
5-10 Banded press ups (overhead)
5-10 banded pull ups (to the chest)
Warm up complete!
All compounds start with BAR, and increase by 25-45 plate per side up to working weight.

COOL DOWN!
Foot to inner thigh toe touch each side (hold 10-15 sec)
wide legged fold (hold 10-15 sec)
Staff pose touch toes (hold 10-15 sec)
feet together close to body (hold 10-15 sec)
feet together far from body (hold 10-15 sec)
deer pose lean FEEL inner thigh stretch, do wide arm circles on each side 3x  (hold 10-15 sec)
Cat Cow 3x (hold 10-15 sec) really lean back and forward on this
Dragon Pose (hold 10-15 sec) then lean back and do half splits (hold 10-15 sec) each side. CAN TRANSITION TO FULL SPLITS IF FLEXIBLE ENOUGH
Down Dog (hold 10-15 sec)
Seal Pose (hold 10-15 sec) feel stretch in abdomen
Childs Pose hands prayer behind head (feel tricep stretch) hold as long as desired.
Cool Down Complete!

Ciao!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Lat Pulldown

Overhead Tricep Extension (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Hanging Leg Raise

Seated Row (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Upright Row (Cable)

Pallof Press

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Tricep Pushdown (Cable)

Leg Press

Hip Thrust (Machine)

Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Single Leg Deadlift

Sumo Deadlift (Barbell)

Lateral Lunge (Weighted)

HOME

Skippable

GYM (Skippable)

DO NOT DO THIS WEEK

Deadlift (Barbell)

Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Abs Crunch (Weighted)

Deload

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