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5/3/1 BBB Beefcake
by Gianni
4 athletes joined
Program Description
Boring But Big with the BBB sets at FSL. Then the assistance is provided.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jun 07, 2024 03:01
Last Edited
Jun 15, 2024 07:20
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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
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
4
Chin-Up (Weighted)
5 Sets
10 Reps
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
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch (Weighted)
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 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
10 Reps
65%
3
Dip (Weighted)
5 Sets
10 Reps
4
Face Pull
5 Sets
20 Reps
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
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
70%
3
Dip (Weighted)
5 Sets
10 Reps
4
Chin-Up (Weighted)
5 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
Overhead Press (Barbell)
5 Sets
10 Reps
70%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch (Weighted)
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
70%
3
Dip (Weighted)
5 Sets
10 Reps
4
Face Pull
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
70%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
95%
95%
2
Squat (Barbell)
5 Sets
10 Reps
75%
3
Dip (Weighted)
5 Sets
10 Reps
4
Chin-Up (Weighted)
5 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
Overhead Press (Barbell)
5 Sets
10 Reps
75%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch (Weighted)
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
10 Reps
75%
3
Dip (Weighted)
5 Sets
10 Reps
4
Face Pull
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
75%
3
Dumbbell Row
5 Sets
10 Reps
4
Decline Crunch
5 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps