Program Description
Boring But Big with the BBB sets at FSL. Then the assistance is provided.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2024 01:51
- Last EditedSep 29, 2024 02:22
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 Pull5 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 Row5 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 Curl3 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 Row5 Sets
10 Reps
4
Decline Crunch5 Sets
10 Reps
5
French Press3 Sets
12 Reps