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

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.

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!!!The most important rule of all is that clean technique comes first!!!
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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).

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Overhead Press (Barbell)

Dip (Bodyweight)

Inverted Row

Bulgarian Split Squat (Bodyweight)

Back Extension

Squat (Barbell)

Bench Press (Barbell)

Push Up

Chin-Up (Bodyweight)

Lying Leg Raise

Sit Up

Plank

Wide Grip Pull-Up

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