5/3/1 BBB 3 Day

by Jack T.

Program Description

Jim Wendels 531 BBB Template but in a 3 day format, getting rid of the deadlift in favour of the barbell row.

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2026 09:14
Last Edited
Mar 13, 2026 07:56

Muscle Engagement

Front

Back

MuscleSet

Front Delts

14.8%

Triceps

14.8%

Abs

10.1%

Quadriceps

9.3%

Glutes

9.3%

Hamstrings

9.3%

Middle Delts

8.8%

Chest

6%

Lats

6%

Upper Back

6%

Adductors

4.7%

Biceps

0.8%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

55%

2

Overhead Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

55%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

60%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

60%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 2

1

Bench Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Barbell Row

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

3

Bench Press (Dumbbell)

1

100 reps

RPE 8

4

Goblet Squat

1

100 reps

RPE 8

5

Pull-Up (Weighted)

1

100 reps

RPE 8

Day 2

1

Bench Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

75%

85%

90%

55%

2

Barbell Row

1

1

1

5

3 reps

3 reps

3 reps

10 reps

75%

85%

90%

55%

3

Bench Press (Dumbbell)

1

100 reps

RPE 8

4

Goblet Squat

1

100 reps

RPE 8

5

Pull-Up (Weighted)

1

100 reps

RPE 8

Day 2

1

Bench Press (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

85%

90%

95%

60%

2

Barbell Row

1

1

1

5

5 reps

3 reps

1 reps

10 reps

80%

85%

95%

60%

3

Bench Press (Dumbbell)

1

100 reps

RPE 8

4

Goblet Squat

1

100 reps

RPE 8

5

Pull-Up (Weighted)

1

100 reps

RPE 8

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

5 reps

5 reps

10 reps

65%

75%

85%

50%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 3

1

Squat (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

55%

2

Overhead Press (Barbell)

1

1

1

5

3 reps

3 reps

3 reps

10 reps

70%

80%

90%

55%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 3

1

Squat (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

60%

2

Overhead Press (Barbell)

1

1

1

5

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

60%

3

Dip (Weighted)

1

100 reps

RPE 8

4

Pull-Up (Weighted)

1

100 reps

RPE 8

5

Ab Wheel

1

100 reps

RPE 8

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

3

Dip (Weighted)

1 Set

100 Reps

@8

4

Pull-Up (Weighted)

1 Set

100 Reps

@8

5

Ab Wheel

1 Set

100 Reps

@8

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Barbell Row

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

3

Bench Press (Dumbbell)

1 Set

100 Reps

@8

4

Goblet Squat

1 Set

100 Reps

@8

5

Pull-Up (Weighted)

1 Set

100 Reps

@8

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

10 Reps

65%

75%

85%

50%

3

Dip (Weighted)

1 Set

100 Reps

@8

4

Pull-Up (Weighted)

1 Set

100 Reps

@8

5

Ab Wheel

1 Set

100 Reps

@8