5/3/1 BBB With accesories

by Mekkel V.

1 athletes joined

Program Description

Strength and size

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 24, 2026 07:56
Last Edited
Feb 28, 2026 01:56

Muscle Engagement

Front

Back

MuscleSet

Abs

14.2%

Triceps

11.4%

Front Delts

9.7%

Quadriceps

9.1%

Glutes

9.1%

Hamstrings

9.1%

Upper Back

7.4%

Lats

7.4%

Chest

5.1%

Biceps

4.6%

Middle Delts

4.6%

Calves

2.9%

Adductors

2.3%

Lower Back

2.3%

Forearms

0.9%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

50%

3

Decline Sit Up (Weighted)

5

10 reps

RPE 8.5

4

Chest Supported Row (Machine)

3

10 reps

RPE 8.5

5

Hammer Curl (Dumbbell)

3

10 reps

RPE 8.5

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

50%

3

Decline Sit Up (Weighted)

5

10 reps

RPE 8.5

4

Chest Supported Row (Machine)

3

10 reps

RPE 8.5

5

Hammer Curl (Dumbbell)

3

10 reps

RPE 8.5

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

5

10 reps

50%

3

Decline Sit Up (Weighted)

5

10 reps

RPE 8.5

4

Chest Supported Row (Machine)

3

10 reps

RPE 8.5

5

Hammer Curl (Dumbbell)

3

10 reps

RPE 8.5

Day 1

1

Hanging Toes To Bar

1

1 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

60%

3

Pendlay Row

5

10 reps

RPE 8.5

4

Tricep Rope Push Down (Cable)

3

10 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

60%

3

Pendlay Row

5

10 reps

RPE 8.5

4

Tricep Rope Push Down (Cable)

3

10 reps

RPE 8.5

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

60%

3

Pendlay Row

5

10 reps

RPE 8.5

4

Tricep Rope Push Down (Cable)

3

10 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

50%

3

Hanging Leg Raise

5

10 reps

RPE 8.5

4

Calf Raise (Leg Press)

5

10 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

3

Hanging Leg Raise

5

10 reps

RPE 8.5

4

Calf Raise (Leg Press)

5

10 reps

RPE 8.5

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

50%

3

Hanging Leg Raise

5

10 reps

RPE 8.5

4

Calf Raise (Leg Press)

5

10 reps

RPE 8.5

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Pull-Up (Weighted)

5

10 reps

RPE 8.5

4

Dip (Bodyweight)

1

100-200 reps

RPE 8.5

5

Alternating Dumbbell Curl

1

50-100 reps

RPE 8.5

Day 4

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Pull-Up (Weighted)

5

10 reps

RPE 8.5

4

Dip (Bodyweight)

1

100-200 reps

RPE 8.5

5

Alternating Dumbbell Curl

1

50-100 reps

RPE 8.5

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Pull-Up (Weighted)

5

10 reps

RPE 8.5

4

Dip (Bodyweight)

1

100-200 reps

RPE 8.5

5

Alternating Dumbbell Curl

1

50-100 reps

RPE 8.5

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

50%

3

Decline Sit Up (Weighted)

5 Sets

10 Reps

@8.5

4

Chest Supported Row (Machine)

3 Sets

10 Reps

@8.5

5

Hammer Curl (Dumbbell)

3 Sets

10 Reps

@8.5

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

50%

3

Hanging Leg Raise

5 Sets

10 Reps

@8.5

4

Calf Raise (Leg Press)

5 Sets

10 Reps

@8.5

Day 4

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

60%

3

Pull-Up (Weighted)

5 Sets

10 Reps

@8.5

4

Dip (Bodyweight)

1 Set

100-200 Reps

@8.5

5

Alternating Dumbbell Curl

1 Set

50-100 Reps

@8.5

Day 2

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

60%

3

Pendlay Row

5 Sets

10 Reps

@8.5

4

Tricep Rope Push Down (Cable)

3 Sets

10 Reps

@8.5