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Full Body 531 BBB
by D T.
1492 athletes joined
Program Description
Full body variation of 531 Boring But Big. 4 days a week, alternating upper 531 with lower BBB (5x10) sets and lower 531 with upper BBB sets. 5/3/1 and BBB sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. Reset or deload (not programmed) after 3 weeks. Typically want to use 80-90% of your 1RM as your Training Max, and can adjust it before starting the program based on desired difficulty.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 26, 2023 04:31
Last Edited
Jun 17, 2024 06:59
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Week 1
1 / 3 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9