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5/3/1 BBB Upper SSL Lower

by Jon J.
3 athletes joined
5.0
(1 rating)

Program Description

5/3/1 prioritizing a balance of strength and hypertrophy for the upper body and strength for the lower body. Upper main lifts are paired with lower supplemental lifts and vice versa. 5/3/1 BBB (Boring But Big (5x10)) Upper 5/3/1 SSL (Second Set Last (5x5)) Lower 90% of 1 Rep Max (1RM) as the Training Max (TM) Add 5 lbs to upper body TM and 10 lbs to lower body TM after the completion of each cycle. Adjust upper BBB % as necessary, the default is 65%. Accessory work prioritizing muscle groups not sufficiently hit through main compounds included. Week 4 deload included. ATG lifts prioritized in this week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2025 05:16
  • Last Edited
    Apr 21, 2025 02:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
75%
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
80%
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
85%
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dumbbell Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
50%
70%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
High Row
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Rear Delt Fly (Cable)
2
10 reps
RPE 7
6
Cable Crunch
2
10 reps
RPE 7
7
Reverse Squat
3
10 reps
RPE 7
8
External Rotators
3
10 reps
RPE 7
9
Tibialis Raises
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
2
1
10 reps
10 reps
RPE 8
RPE 9
6A
Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
50%
70%
2
Chest Supported Row (Machine)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Curl
2
10 reps
RPE 7
5
Lateral Raise (Cable)
2
10 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 7
7
Pallof Press
4
10 reps
RPE 7
8
Split Squat (Barbell)
2
10 reps
RPE 7
9
Sled
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
10 reps
65%
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
10 reps
65%
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
10 reps
65%
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Seated Calf Raise
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
50%
70%
2
Chest Fly (Cable)
2
10 reps
RPE 7
3
Cable Low Row
2
10 reps
RPE 7
4
Dead Hang
2
10 reps
RPE 7
5
Preacher Curl (Barbell)
2
10 reps
RPE 7
6
Lunge (Dumbbell)
2
10 reps
RPE 7
7
Suitcase Carry
2
1 mins
RPE 7
8
Step Downs
3
10 reps
RPE 7
9
Trap 3 Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
75%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
80%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
85%
4
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
8
Cable Crunch
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
50%
70%
2
Lat Pulldown
2
10 reps
RPE 7
3
Hanging Leg Raise
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
10 reps
RPE 7
5
Seated Calf Raise
2
10 reps
RPE 7
6
Wrist Curls
2
10 reps
RPE 7
7
Pullover (Dumbbell)
3
10 reps
RPE 7
8
Farmer's Walk (Weighted)
2
10 reps
RPE 7
9
Powell Raise
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
4
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
65%
4
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6A
Tricep Extension (Cable)
3 Sets
10 Reps
@8
6B
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Hanging Leg Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
65%
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Seated Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Farmer's Walk (Weighted)
2 Sets
1 Set
1 mins
1 mins
@8
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
5 Reps
75%
4
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
6
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
8
Cable Crunch
2 Sets
1 Set
10 Reps
10 Reps
@8
@9