5/3/1 BBB Beefcake

by Gianni

295 athletes joined

5.0

(1 rating)

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 23, 2025 09:59

Summary

Unleash your strength with the 5/3/1 BBB Beefcake program, a focused 3-week training plan designed for serious lifters. Comprising four sessions each week, this program emphasizes heavy compound lifts like squats, deadlifts, and bench presses, paired with accessory work to build muscle and enhance performance. With a blend of high-intensity sets and targeted rep ranges, you'll push your limits and see tangible gains. Elevate your training in the comfort of your garage gym and transform your physique into a true powerhouse.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

65%

Dip (Weighted)

10 reps

Chin-Up (Weighted)

10 reps

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

10 reps

70%

Dip (Weighted)

10 reps

Chin-Up (Weighted)

10 reps

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

95%

Squat (Barbell)

10 reps

75%

Dip (Weighted)

10 reps

Chin-Up (Weighted)

10 reps

Day 2

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

65%

Dumbbell Row

10 reps

Decline Crunch (Weighted)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 2

Overhead Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

70%

Dumbbell Row

10 reps

Decline Crunch (Weighted)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 2

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

75%

Dumbbell Row

10 reps

Decline Crunch (Weighted)

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

10 reps

65%

Dip (Weighted)

10 reps

Face Pull

20 reps

Day 3

Deadlift (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

10 reps

70%

Dip (Weighted)

10 reps

Face Pull

20 reps

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

10 reps

75%

Dip (Weighted)

10 reps

Face Pull

20 reps

Day 4

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

65%

Dumbbell Row

10 reps

Decline Crunch

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 4

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

70%

Dumbbell Row

10 reps

Decline Crunch

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

75%

Dumbbell Row

10 reps

Decline Crunch

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

10 Reps

65%

Dip (Weighted)

5 Sets

10 Reps

Chin-Up (Weighted)

5 Sets

10 Reps

Day 2

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

10 Reps

65%

Dumbbell Row

5 Sets

10 Reps

Decline Crunch (Weighted)

5 Sets

10 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

5 Sets

10 Reps

65%

Dip (Weighted)

5 Sets

10 Reps

Face Pull

5 Sets

20 Reps

Day 4

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

10 Reps

65%

Dumbbell Row

5 Sets

10 Reps

Decline Crunch

5 Sets

10 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Jacob T.Age 29, Man

4 months ago

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Exactly the same as the official program. Only one error is on week three day one squat; the second set is not at 85% like it’s supposed to be. Other than that it is very good!