5/3/1 BBB Beefcake

by

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
May 02, 2025 12:46
Last Edited
May 04, 2025 02:18

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.

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

Squat (Barbell)

5

10 reps

65%

3

Dip (Weighted)

5

10 reps

-

4

Chin-Up (Weighted)

5

10 reps

-

Day 1

1

Squat (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

Chin-Up (Weighted)

5

10 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

95%

95%

2

Squat (Barbell)

5

10 reps

75%

3

Dip (Weighted)

5

10 reps

-

4

Chin-Up (Weighted)

5

10 reps

-

Day 2

1

Overhead 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 (Weighted)

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 2

1

Overhead 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 (Weighted)

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 2

1

Overhead 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 (Weighted)

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 3

1

Deadlift (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

Face Pull

5

20 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

70%

3

Dip (Weighted)

5

10 reps

-

4

Face Pull

5

20 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

75%

3

Dip (Weighted)

5

10 reps

-

4

Face Pull

5

20 reps

-

Day 4

1

Bench 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

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 4

1

Bench 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

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 4

1

Bench 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

5

10 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

Day 1

1

Squat (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

Chin-Up (Weighted)

5 Sets

10 Reps

-

Day 2

1

Overhead 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 (Weighted)

5 Sets

10 Reps

-

5

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

-

Day 3

1

Deadlift (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

Face Pull

5 Sets

20 Reps

-

Day 4

1

Bench 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

5 Sets

10 Reps

-

5

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

-