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5/3/1 BBB Jon Bon Giorno Variation

by Jon Bon Giorno, PhD
7 athletes joined

Program Description

This will get you absolutely massive and strong. It's simple, smart, hardcore training. The way it should be.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 25, 2025 07:23
  • Last Edited
    Dec 05, 2025 09:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11.1%
Hamstrings
9.4%
Quadriceps
7.8%
Glutes
7.8%
Biceps
7.8%
Upper Back
7.6%
Middle Delts
7.4%
Abs
7%
Lats
6.3%
Chest
5.6%
Forearms
2.3%
Rear Delts
2.3%
Adductors
1.6%
Lower Back
1.6%
Abductors
0.8%
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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
5 reps
65%
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Dip (Bodyweight)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Hammer Curl (Dumbbell)
4
10-12 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
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
Incline Bench Press (Smith Machine)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
10-12 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
5 reps
65%
3
Bicep Curl (Dumbbell)
4
8-10 reps
-
4
Rear Delt Fly (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Bicep Curl (Dumbbell)
4
8-10 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Bicep Curl (Dumbbell)
4
8-10 reps
-
4
Seated Row (Cable)
4
10-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Cable)
3
10-12 reps
-
7
Hanging Leg Raise
3
AMRAP
-
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
AD Press (Smith Machine)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
4
10-12 reps
-
5
JM Press (Smith Machine)
3
10-12 reps
-
6
Leg Curl
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
70%
3
AD Press (Smith Machine)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
4
10-12 reps
-
5
JM Press (Smith Machine)
3
10-12 reps
-
6
Leg Curl
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
AD Press (Smith Machine)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
4
10-12 reps
-
5
JM Press (Smith Machine)
3
10-12 reps
-
6
Leg Curl
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 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
5 Reps
65%
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-
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
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Bent Over Row (Barbell)
4 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
7
Leg Press
4 Sets
10-12 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
5 Reps
65%
3
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-
5
Seated Row (Cable)
4 Sets
10-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-
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
AD Press (Smith Machine)
3 Sets
10-12 Reps
-
4
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
-
5
JM Press (Smith Machine)
3 Sets
10-12 Reps
-
6
Leg Curl
4 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-