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
- LevelNovice, Beginner, Intermediate
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedAug 20, 2025 02:39
- Last EditedSep 24, 2025 04:18
Summary
Transform your strength training routine with the Full Body 531 BBB program, a focused 3-week plan designed for serious lifters. Comprising four training days per week, this program utilizes the proven 5/3/1 method combined with assistance work to build muscle and enhance overall strength. Expect to tackle compound lifts like deadlifts and squats, alongside targeted accessory exercises to maximize your gains. Equip yourself with a full gym and get ready to push your limits—your progress awaits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Front Delts
12.2%
Triceps
11.4%
Hamstrings
10.7%
Chest
9.5%
Middle Delts
9.5%
Glutes
8.4%
Upper Back
7.3%
Lats
5.3%
Abs
3.2%
Biceps
2.4%
Lower Back
2.2%
Adductors
2.2%
Rear Delts
1.6%
Abductors
0.4%
