5/3/1 SSL with BBS

by zcd

52 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 13, 2025 10:06

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

65%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

5 reps

85%

Bench Press (Barbell)

5 reps

75%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 2

Deadlift (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

25-50 reps

Day 2

Deadlift (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

25-50 reps

Day 2

Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

85%

Pull-Up (Weighted)

25-50 reps

Day 3

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

25-50 reps

Day 3

Squat (Barbell)

5 reps

65%

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

25-50 reps

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

85%

Pull-Up (Weighted)

25-50 reps

Day 4

Deadlift (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

80%

Overhead Press (Barbell)

5 reps

70%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

65%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 4

Deadlift (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

85%

Overhead Press (Barbell)

5 reps

75%

Bicep Curl (Dumbbell)

25-50 reps

Face Pull

25-50 reps

Day 1

Squat (Barbell)

1 Set

5 Reps

70%

80%

90%

Squat (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

10 Sets

5 Reps

70%

Bicep Curl (Dumbbell)

1 Set

25-50 Reps

Face Pull

1 Set

25-50 Reps

Day 2

Deadlift (Barbell)

10 Sets

5 Reps

70%

Overhead Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Overhead Press (Barbell)

5 Sets

5 Reps

80%

Pull-Up (Weighted)

1 Set

25-50 Reps

Day 3

Squat (Barbell)

10 Sets

5 Reps

70%

Bench Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Pull-Up (Weighted)

1 Set

25-50 Reps

Day 4

Deadlift (Barbell)

1 Set

5 Reps

70%

80%

90%

Deadlift (Barbell)

5 Sets

5 Reps

80%

Overhead Press (Barbell)

10 Sets

5 Reps

70%

Bicep Curl (Dumbbell)

1 Set

25-50 Reps

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