5/3/1 BBB Beefcake
Higher-volume BBB variant: 5x10 of the main lift at 50–60% TM for serious mass.
4 days a week · 8 weeks · Advanced · day 1 free, the rest with Pro
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).
Sets marked 5/3/1 are percentages of your training max: the 5/3/1 calculator works out every weight of the cycle.
Run day 1 with no account