5/3/1 BBB 3 Days Lats

by Fernando F. H.

Program Description

3 days BBB

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2026 04:03
Last Edited
Jan 14, 2026 04:49

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.2%

Triceps

11.4%

Upper Back

10.8%

Middle Delts

9.2%

Abs

9.2%

Lats

8.6%

Glutes

7.8%

Quadriceps

7%

Hamstrings

7%

Chest

5.7%

Lower Back

3.2%

Biceps

3.2%

Rear Delts

1.8%

Adductors

1.8%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Barbell Row

5

10 reps

-

4

Back Extension (Weighted)

5

10 reps

-

5

Leg Raise (Captain's Chair)

4

15 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

50%

3

Full Range Plate Raise

5

10 reps

-

4

Pull-Up (Bodyweight)

5

6 reps

-

5

Lateral Raise (Cable)

3

10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

50%

3

Lateral Raise (Cable)

5

10 reps

-

4

Leg Raise (Captain's Chair)

5

15 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 1

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

50%

3

Dip (Bodyweight)

5

10 reps

-

4

Standing Shoulder Press (Dumbbell)

5

10 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

50%

3

Dip (Bodyweight)

5

10 reps

-

4

Standing Shoulder Press (Dumbbell)

5

10 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 2

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Barbell Row

5

10 reps

-

4

Back Extension (Weighted)

5

10 reps

-

5

Leg Raise (Captain's Chair)

4

15 reps

-

Day 2

1

Squat (Barbell)

5

10 reps

50%

2

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Full Range Plate Raise

5

10 reps

-

4

Pull-Up (Bodyweight)

5

6 reps

-

5

Lateral Raise (Cable)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

50%

3

Hanging Leg Raise

5

10 reps

-

4

Lateral Raise (Cable)

5

15 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

50%

3

Lateral Raise (Cable)

5

10 reps

-

4

Leg Raise (Captain's Chair)

5

15 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

3

Dip (Bodyweight)

5

10 reps

-

4

Standing Shoulder Press (Dumbbell)

5

10 reps

-

5

Pull-Up (Bodyweight)

4

6 reps

-

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

-

3

Barbell Row

5

10 reps

-

4

Dumbbell Row

5

10 reps

-

5

Leg Raise (Captain's Chair)

4

15 reps

-

Day 3

1

Squat (Barbell)

5

10 reps

50%

2

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Full Range Plate Raise

5

10 reps

-

4

Pull-Up (Bodyweight)

5

6 reps

-

5

Lateral Raise (Cable)

3

10 reps

-

Day 1

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

50%

3

Barbell Row

5 Sets

10 Reps

-

4

Back Extension (Weighted)

5 Sets

10 Reps

-

5

Leg Raise (Captain's Chair)

4 Sets

15 Reps

-

Day 2

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

50%

3

Dip (Bodyweight)

5 Sets

10 Reps

-

4

Standing Shoulder Press (Dumbbell)

5 Sets

10 Reps

-

5

Pull-Up (Bodyweight)

4 Sets

6 Reps

-

Day 3

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

50%

3

Lateral Raise (Cable)

5 Sets

10 Reps

-

4

Leg Raise (Captain's Chair)

5 Sets

15 Reps

-

5

Pull-Up (Bodyweight)

4 Sets

6 Reps

-