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5/3/1 BBB Beefcake

by John W.
12 athletes joined

Program Description

Boring But Big with the BBB sets at FSL. Then the assistance is provided.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2025 09:59
  • Last Edited
    Dec 11, 2025 03:30

Summary

Unlock your strength potential with the 5/3/1 BBB Beefcake program, a focused 3-week training plan designed for serious lifters. Comprising four days of intense barbell and dumbbell workouts, this program emphasizes foundational lifts like squats, deadlifts, and bench presses, while also incorporating accessory movements to build muscle and enhance performance. With a strategic blend of rep ranges and intensities, you'll push your limits and see real gains in strength and size. Get ready to transform your physique and power through your workouts in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.9%
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Abs
10%
Upper Back
9.1%
Chest
8.2%
Lats
6.8%
Middle Delts
3.7%
Biceps
3.4%
Adductors
1.8%
Lower Back
1.8%
Rear Delts
1.1%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
95%
95%
2
Squat (Barbell)
5
10 reps
75%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
75%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
-
4
Chin-Up (Weighted)
5 Sets
10 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
65%
3
Dumbbell Row
5 Sets
10 Reps
-
4
Decline Crunch (Weighted)
5 Sets
10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
-
4
Face Pull
5 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
65%
3
Dumbbell Row
5 Sets
10 Reps
-
4
Decline Crunch
5 Sets
10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-