Alexandria Reds 5-3-1 BBB 5x10

by Lawrence J
5 athletes joined

Program Description

Each cycle, add 10 lbs to max.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 06, 2024 10:07
  • Last Edited
    Aug 11, 2025 07:15

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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Reverse Lunge (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
63%
72%
81%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
60%
2
Chest Supported Row (Dumbbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
60%
4
Vertical Jump
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Seated Row (Cable)
5
5 reps
75%
3
Single Leg Seated Jump
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
5 reps
75%
2
Dip (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
63%
72%
81%
75%
3
Single Leg Seated Jump
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Seated Row (Cable)
5
5 reps
75%
3
Single Leg Seated Jump
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
60%
2
Walking Lunge
1
10 mins
-
3
Seated Row (Cable)
3
10 reps
60%
4
Single Leg Seated Jump
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Lateral Raise (Dumbbell)
5
10 reps
75%
3
Bulgarian Split Squat (Dumbbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
62%
73%
81%
75%
2
Lateral Raise (Dumbbell)
5
5 reps
75%
3
Bulgarian Split Squat (Dumbbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Lateral Raise (Dumbbell)
5
10 reps
75%
3
Bulgarian Split Squat (Dumbbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
60%
2
Lateral Raise (Dumbbell)
3
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
62%
73%
81%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Broad Jump
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Squat (Barbell)
3
10 reps
60%
3
Broad Jump
3
3 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Chest Supported Row (Dumbbell)
5 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
75%
4
Vertical Jump
5 Sets
3 Reps
-
Day 2
1
Dip (Weighted)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Seated Row (Cable)
5 Sets
5 Reps
75%
3
Single Leg Seated Jump
5 Sets
3 Reps
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
75%
3
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
75%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Broad Jump
3 Sets
3 Reps
-