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5/3/1 SSL with BBS

by zcd
53 athletes joined
5.0
(1 rating)

Program Description

This is from page 130 of the 5/3/1 Forever book. Here its set up as 3/5/1 but can be done with 5/3/1 programming if you prefer. Assistance for this variation is limited to curls, chin up/pull-ups and face pulls, nothing else as per Jim. No hard conditioning

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 02:51
  • Last Edited
    Jun 18, 2025 08:57

Summary

Unlock your strength potential with the 5/3/1 SSL with BBS program, a focused 3-week training regimen designed for serious lifters. Committing to four days a week, you'll tackle foundational lifts like squats, deadlifts, and bench presses, progressively increasing intensity to build muscle and power. Each session is meticulously crafted to enhance your performance, ensuring you push past your limits while developing a solid garage gym routine. Elevate your training and achieve those goals with confidence!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
10
5 reps
70%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
10
5 reps
65%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Bench Press (Barbell)
10
5 reps
75%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
70%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
75%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
70%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
65%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
75%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
10
5 reps
70%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
10
5 reps
65%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
10
5 reps
75%
4
Bicep Curl (Dumbbell)
1
25-50 reps
-
5
Face Pull
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
10 Sets
5 Reps
70%
4
Bicep Curl (Dumbbell)
1 Set
25-50 Reps
-
5
Face Pull
1 Set
25-50 Reps
-
Day 2
1
Deadlift (Barbell)
10 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Overhead Press (Barbell)
5 Sets
5 Reps
80%
4
Pull-Up (Weighted)
1 Set
25-50 Reps
-
Day 3
1
Squat (Barbell)
10 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Pull-Up (Weighted)
1 Set
25-50 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Overhead Press (Barbell)
10 Sets
5 Reps
70%
4
Bicep Curl (Dumbbell)
1 Set
25-50 Reps
-
5
Face Pull
1 Set
25-50 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
zcdMan
9 months ago
2 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This is an extremely challenging 5/3/1 template, but the best results so far out of any I have tried