5/3/1 BBB Jon Bon Giorno Variation
Bon Giorno Variation of BBB (5s Pro on 5/3/1 work + beefcake supplemental %’s w/ lower body at 5x5) for a more sustainable version w/ bodybuilding assistance
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Overhead Press (Barbell) | 5 | 10 reps | 65% |
| 3 | Incline Chest Press (Machine) | 3 | 8–12 reps | — |
| 4 | Bent Over Row (Barbell) | 3 | 8–10 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 4 | 10–12 reps | — |
| 6 | Leg Curl | 4 | 10–12 reps | — |
| 7 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Deadlift (Barbell) | 5 | 5 reps | 65% |
| 3 | Bayesian Curl | 4 | 8–10 reps | — |
| 4 | Chest Supported Row (Machine) | 3 | 10–12 reps | — |
| 5 | One Arm Lateral Raise (Cable) | 3 | 10–12 reps | — |
| 6 | Rear Delt Fly (Machine) | 3 | 10–12 reps | — |
| 7 | Hanging Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press (Barbell) | 5 | 10 reps | 65% |
| 3 | Chest Fly (Cable) | 3 | 10–12 reps | — |
| 4 | Standing Pullover (Cable) | 4 | 10–12 reps | — |
| 5 | Overhead Extension (Dumbbell) | 4 | 10–12 reps | — |
| 6 | Preacher Curl (Dumbbell) | 4 | 10–12 reps | — |
| 7 | Leg Press | 4 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Squat (Barbell) | 5 | 5 reps | 65% |
| 3 | Dip (Bodyweight) | 3 | 8–12 reps | — |
| 4 | Lat Pulldown | 4 | 8–12 reps | — |
| 5 | Pinwheel Curl | 4 | 10–12 reps | — |
| 6 | Single Arm Pushdown | 3 | 10–12 reps | — |
| 7 | Hanging Leg Raise | 3 | AMRAP | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/3/1 BBB Jon Bon Giorno Variation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5/3/1 BBB Jon Bon Giorno Variation is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 BBB Jon Bon Giorno Variation is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
