Program Description
Each cycle, add 5 lbs to max.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedOct 06, 2024 10:07
- Last EditedSep 08, 2025 03:08
Summary
Transform your strength training with the Alexandria Reds 5-3-1 BBB 5x10 program, designed for serious lifters ready to push their limits. Over four weeks and four training days per week, you'll tackle a mix of compound and accessory movements, including barbell reverse lunges, weighted dips, and pull-ups, all structured to enhance your strength and muscle endurance. This program emphasizes progressive overload, ensuring you continually challenge yourself while building a solid foundation. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
11%
Triceps
10.6%
Front Delts
9.5%
Middle Delts
8.8%
Lats
8.1%
Upper Back
7.8%
Chest
6.7%
Hamstrings
6.6%
Other
3.9%
Adductors
3.5%
Biceps
2.8%
Abs
2.5%
Lower Back
2.4%
Calves
0.8%
Rear Delts
0.7%