5/3/1 BBB Beefcake
Higher-volume BBB variant: 5x10 of the main lift at 50–60% TM for serious mass.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~70 min · Level: Advanced
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What the week adds up to
4 training days, 12 exercises across the week (8 different ones), 52 sets in total in the 1-10 rep range, resting about 120s between them.
Built around Back Squat (8 sets across 2 days), Bench Press (8 sets across 2 days) and Deadlift (8 sets across 2 days).
Goals: Muscle Gain, Strength
Equipment: Barbell, Full Gym
Weekly Schedule
Sets marked 5/3/1 are percentages of your training max: the 5/3/1 calculator works out every weight of the cycle.
Press + BBB — Shoulders
- Overhead Press: 3 × 5/3/1, rest 3 min
- Overhead Press: 5 × 10, rest 90s (60% TM)
- Lat Pulldown: 5 × 10, rest 75s
Deadlift + BBB — Back
3 exercises (Pro).
Bench + BBB — Chest
3 exercises (Pro).
Squat + BBB — Legs
3 exercises (Pro).
Progression Guidance
Add weight to BBB sets every 2 weeks; deload week 4.