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5/3/1 BBB Jon Bon Giorno Variation

by Jon Bon Giorno, PhD
3 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
    Nov 26, 2025 01:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12.3%
Upper Back
9.6%
Hamstrings
9.2%
Quadriceps
7.7%
Glutes
7.7%
Chest
7.5%
Abs
6.9%
Biceps
6.9%
Lats
6.6%
Middle Delts
6.2%
Adductors
1.5%
Forearms
1.5%
Lower Back
1.5%
Rear Delts
1.2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Underhand Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
3
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
Underhand Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
3
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
Underhand Lat Pulldown
4
8-12 reps
-
4
Dip (Bodyweight)
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)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Leg Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
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)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Leg Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
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)
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Leg Press
4
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
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
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
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
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
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
Overhead Tricep Extension (Cable)
4
10-12 reps
-
4
Lat Pulldown
4
10-12 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
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
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
7
Upright Row (Barbell)
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
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
7
Upright Row (Barbell)
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
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Leg Curl
4
10-12 reps
-
6
Face Pull
3
10-12 reps
-
7
Upright Row (Barbell)
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
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
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)
4 Sets
8-12 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Leg Press
4 Sets
10-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 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
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
4
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
5
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
6
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
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
-
4
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5
Leg Curl
4 Sets
10-12 Reps
-
6
Face Pull
3 Sets
10-12 Reps
-
7
Upright Row (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-