5/3/1 BBB Upper SSL Lower

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.

default

Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

High Row

Tricep Pushdown (Cable)

Rear Delt Fly (Cable)

Cable Crunch

Reverse Squat

External Rotators

Tibialis Raises

Overhead Press (Barbell)

Lat Pulldown

Hanging Leg Raise

Dip (Bodyweight)

Seated Calf Raise

Wrist Curls

Pullover (Dumbbell)

Farmer's Walk (Weighted)

Powell Raise

Squat (Barbell)

Chest Supported Row (Machine)

Leg Extension

Leg Curl

Lateral Raise (Cable)

Hammer Curl

Pallof Press

Split Squat (Barbell)

Sled

Deadlift (Barbell)

Chest Fly (Cable)

Cable Low Row

Dead Hang

Preacher Curl (Barbell)

Lunge (Dumbbell)

Suitcase Carry

Step Downs

Trap 3 Raise

Seated Row (Cable)

Dumbbell Row

Face Pull

Bicep Curl (Machine)

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