5/3/1 BBB Modified

Elevate your strength game with the 5/3/1 BBB program, a focused 4-week journey designed for intermediate lifters aiming to build power and muscle. This program combines the classic 5/3/1 rep scheme with bodybuilding assistance work, ensuring a balanced approach to strength and hypertrophy. Train 4 days a week with a variety of compound movements like the squat, deadlift, and bench press, complemented by targeted accessory exercises to maximize your gains. Get ready to push your limits and redefine your strength!

When you start this program, you should use a training max (TM) that is about 90% of your 1RM.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pendlay Row

Squat (Barbell)

Ab Wheel

Band Pull Apart

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Good Morning

Deadlift (Barbell)

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