Full Body 531 BBB + Deload

Full body variation of 531 Boring But Big. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets.

5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement.

Reset or deload after 3 weeks. 

Typically want to use 80-90% of your 1RM as your Training Max, and can adjust it before starting the program based on desired difficulty.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Leg Curl

Deadlift/Bench

Overhead Press (Barbell)

Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Leg Extension

Press/Squat

Face Pull

Leg Press

Squat/Press

Bench/Deadlift

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