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5/3/1 BBB Jon Bon Giorno Variation

by Jon Bon Giorno, PhD
30 athletes joined
5.0
(1 rating)

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
    Jan 10, 2026 03:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
10.8%
Upper Back
9.3%
Hamstrings
9.2%
Biceps
7.8%
Quadriceps
7.7%
Glutes
7.7%
Middle Delts
7.3%
Abs
6.9%
Lats
6.4%
Chest
5.5%
Forearms
2.3%
Rear Delts
2.3%
Adductors
1.5%
Lower Back
1.5%
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 Chest Press (Machine)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
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
-
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 Chest Press (Machine)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
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
-
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 Chest Press (Machine)
3
8-12 reps
-
4
Bent Over Row (Barbell)
4
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
-
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
-
4A
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4B
Kelso Shrug (Chest Supported)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
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
-
4A
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4B
Kelso Shrug (Chest Supported)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
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
-
4A
Chest Supported Row (Dumbbell)
4
10-12 reps
-
4B
Kelso Shrug (Chest Supported)
4
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Preacher Curl (Barbell)
4
10-12 reps
-
7
Leg Press
4
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
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)
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 Chest Press (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
Leg Curl
4 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
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
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
-
4A
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
-
4B
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
7
Leg Press
4 Sets
10-12 Reps
-