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Modified 531
by Jay
2 athletes joined
Program Description
This is a program I based off of 5/3/1 BBBB from Jim Wendler. I am by no means an expert but I tailored this program to the best of my abilities to fit my needs and schedule. Alternate exercises weekly 4th deload week is optional Training max is 80-90% of your actual max Input a new TM to start each new cycle Generally speaking, below are the recommended increases to your TM for each new cycle: • Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 1b / 2.5 kg Enjoy
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 17, 2024 02:20
Last Edited
Jun 20, 2024 08:31
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Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 3
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Power Clean
3 Sets
3 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Face Pull
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Box Jump
3 Sets
5 Reps
2
Standing Calf Raise
3 Sets
15-20 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Squat (Barbell)
3 Sets
10 Reps
5
Dip (Bodyweight)
3 Sets
15 Reps
6A
Pull-Up (Bodyweight)
3 Sets
10 Reps
6B
Face Pull
3 Sets
25 Reps
7A
Shrug (Barbell)
3 Sets
15 Reps
7B
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Deadlift (Barbell)
3 Sets
10 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 3
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Power Clean
3 Sets
3 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Face Pull
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 1
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Deadlift (Barbell)
3 Sets
10 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 3
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Power Clean
3 Sets
3 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Face Pull
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 1
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Squat (Barbell)
3 Sets
5 Reps
40%
3
Deadlift (Barbell)
3 Sets
10 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Chin-Up (Bodyweight)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
40%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps
Day 3
1
Standing Calf Raise
3 Sets
15-20 Reps
2
Deadlift (Barbell)
3 Sets
5 Reps
40%
3
Power Clean
3 Sets
3 Reps
50%
4A
Dip (Bodyweight)
3 Sets
10 Reps
4B
Face Pull
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
40%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Barbell Row
3 Sets
10 Reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4B
Single Leg Deadlift
3 Sets
10 Reps
5
Ab Wheel
3 Sets
10 Reps