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5/3/1 BBB Beefcake

by Gianni
256 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
    May 05, 2025 07:30
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
95%
95%
2
Squat (Barbell)
5
10 reps
75%
3
Dip (Weighted)
5
10 reps
-
4
Chin-Up (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch (Weighted)
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
65%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
75%
3
Dip (Weighted)
5
10 reps
-
4
Face Pull
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
70%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Dumbbell Row
5
10 reps
-
4
Decline Crunch
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
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
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jacob T.Age 29, Man
2 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!