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BBB 5/3/1 For beginner's ver 1.

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Program Description

Strength, endurance and mass. Classic BBB 5/3/1 for beginners (with deload week) from Jim Wendler's with recommendations accessories (beginner version). Accessories start from 5x5 and gradually increase to 10x5. After that, the final version should be either 10x10 or 5x20 (50-100 rep per accessory). Main progression: You can test your RM every 2-3 cycles, or add 2.5kg to each side barbell for the upper body (barbell press and military press) and 5kg for the lower body (deadlift and squat) every cycle. // !!!The most important rule of all is that clean technique comes first!!! // You don't have to do any accessory's during the deload week (see how you feel). As soon as you can confidently perform 100 repetitions each, switch to working with weights and add same working sets to the second main lifts (on days 1 and 3).

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2025 05:24
  • Last Edited
    Nov 14, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Abs
17.5%
Quadriceps
13.2%
Glutes
12.7%
Chest
10.7%
Triceps
10.5%
Front Delts
8.8%
Hamstrings
7.3%
Middle Delts
5.2%
Lower Back
5%
Adductors
3.2%
Lats
2.8%
Upper Back
2.6%
Biceps
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1+ reps
90%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Chin-Up (Bodyweight)
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3
Push Up
1
-
4
Chin-Up (Bodyweight)
1
-
5
Lying Leg Raise
1
-
6
Sit Up
3
10-15 reps
RPE 8
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
4
Overhead Press (Barbell)
1
5+ reps
85%
5
Dip (Bodyweight)
1
-
6
Inverted Row
1
-
7
Bulgarian Split Squat (Bodyweight)
1
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
4
Overhead Press (Barbell)
1
3+ reps
90%
5
Dip (Bodyweight)
1
-
6
Inverted Row
1
-
7
Bulgarian Split Squat (Bodyweight)
1
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1+ reps
90%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
70%
80%
4
Overhead Press (Barbell)
1
1+ reps
90%
5
Dip (Bodyweight)
1
-
6
Inverted Row
1
-
7
Bulgarian Split Squat (Bodyweight)
1
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
50%
60%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
50%
60%
3
Dip (Bodyweight)
1
-
4
Inverted Row
1
-
5
Bulgarian Split Squat (Bodyweight)
1
-
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Wide Grip Pull-Up
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Wide Grip Pull-Up
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1+ reps
90%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Push Up
1
-
5
Wide Grip Pull-Up
1
-
6
Lying Leg Raise
1
-
7
Sit Up
3
10-15 reps
RPE 8
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
50%
60%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3
Push Up
1
-
4
Wide Grip Pull-Up
1
-
5
Lying Leg Raise
1
-
6
Sit Up
3
10-15 reps
RPE 8
7
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
4
Overhead Press (Barbell)
1 Set
5+ Reps
85%
5
Dip (Bodyweight)
1 Set
-
6
Inverted Row
1 Set
-
7
Bulgarian Split Squat (Bodyweight)
1 Set
-
8
Back Extension
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Push Up
1 Set
-
5
Chin-Up (Bodyweight)
1 Set
-
6
Lying Leg Raise
1 Set
-
7
Sit Up
3 Sets
10-15 Reps
@8
8
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Push Up
1 Set
-
5
Wide Grip Pull-Up
1 Set
-
6
Lying Leg Raise
1 Set
-
7
Sit Up
3 Sets
10-15 Reps
@8
8
Plank
3 Sets
1 mins
-