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5/3/1 BBB BeefcakeZ

by Jose A.

Program Description

Boring But Big with the BBB sets at FSL. Then the assistance is provided.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 01:51
  • Last Edited
    Sep 29, 2024 02:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
4
Chin-Up (Weighted)
5
10 reps
5
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
8 reps
70%
3
Dip (Weighted)
5
10 reps
4
Chin-Up (Weighted)
5
10 reps
5
Hammer Curl
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
95%
95%
2
Deadlift (Barbell)
5
6 reps
75%
3
Dip (Weighted)
5
10 reps
4
Chin-Up (Weighted)
5
10 reps
5
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
4
Decline Crunch (Weighted)
5
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
4
Decline Crunch (Weighted)
5
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
4
Decline Crunch (Weighted)
5
10 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Tricep Pushdown (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
4
Face Pull
5
20 reps
5
Incline Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
4
Face Pull
5
20 reps
5
Incline Curl (Dumbbell)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
75%
3
Dip (Weighted)
5
10 reps
4
Face Pull
5
20 reps
5
Incline Curl (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
4
Decline Crunch
5
10 reps
5
French Press
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
4
Decline Crunch
5
10 reps
5
French Press
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
4
Decline Crunch
5
10 reps
5
French Press
3
12 reps
Week 1
1 / 3 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
4
Face Pull
5 Sets
20 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
65%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch (Weighted)
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
4
Chin-Up (Weighted)
5 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
65%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch
5 Sets
10 Reps
5
French Press
3 Sets
12 Reps