5/3/1 BBB BeefcakeZ

by Jose A.

37 athletes joined

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
May 19, 2025 04:42

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

15.2%

Upper Back

11.3%

Quadriceps

10.3%

Abs

8.8%

Chest

8.3%

Glutes

8.1%

Lats

7.7%

Front Delts

6.9%

Biceps

6.5%

Hamstrings

5.5%

Middle Delts

4.7%

Rear Delts

2.4%

Adductors

1.9%

Lower Back

1.9%

Forearms

0.7%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

-

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

-