Loading...
My 5/3/1 BBB Variant
Bulking
Intermediate
Barbell
Plan Details
The My 5/3/1 BBB Variant routine by Hedrew is a 27 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This takes the basic 5/3/1 Boring But Big program and modifies it for home use plus additional routines for Jeff Nippard Hypertrophy Arms, Hypertrophy Shoulders, Hypertrophy Chest and Hypertrophy Back. Percentages are based on Training Max (TM) which is 90% of 1RM. Wk S1 S2 S3 1 65 75 85 2 70 80 90 3 75 85 95 4 40 50 60 After 4 week, increase by 5-10 lbs and repeat. BBB sets change every month. Month 1 50% Month 2 60% Month 3 70 % Hypertrophy bonus days can be done on rest days and supplemental workouts can be done after 5/3/1 days if you still have a bit left in the tank.
Routine detail
Day 1
Bench Press Week 1
Est. 17 min
2 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 10 Reps
Day 1
Bench Press Week 2
Est. 18 min
2 exercises
Barbell Bench Press
3 Sets x 3 Reps
Barbell Military Press
5 Sets x 10 Reps
Day 1
Bench Press Week 3
Est. 22 min
4 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Military Press
5 Sets x 10 Reps
Day 1
Bench Press Week 4
Est. 13 min
2 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Day 2
Deadlift Week 2
Est. 19 min
2 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Squat
5 Sets x 10 Reps
Day 2
Deadlift Week 3
Est. 15 min
4 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Day 2
Deadlift Week 1
Est. 18 min
2 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 10 Reps
Day 2
Deadlift Week 4
Est. 14 min
2 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Day 3
Military Press Week 2
Est. 18 min
2 exercises
Barbell Military Press
3 Sets x 3 Reps
Barbell Bench Press
5 Sets x 10 Reps
Day 3
Military Press Week 3
Est. 15 min
4 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Day 3
Military Press Week 1
Est. 17 min
2 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 10 Reps
Day 3
Military Press Week 4
Est. 13 min
2 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 4
Squat Week 2
Est. 18 min
2 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
5 Sets x 10 Reps
Day 4
Squat Week 3
Est. 15 min
4 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Day 4
Squat Week 1
Est. 17 min
2 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Day 4
Squat Week 4
Est. 13 min
2 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Day 5
Arm Hypertrophy
Est. 63 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 15 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Day 6
Arm Supplemental A
Est. 43 min
5 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 7 Reps
Dip
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 7
Arm Supplemental B
Est. 42 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Tricep Push-Up
2 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Preacher Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 8
Shoulder Hypertrophy
Est. 46 min
6 exercises
Barbell Seated Press
1 Set x 10 Reps
Barbell Seated Press
2 Sets x 6 Reps
Barbell Seated Press
1 Set x 1 Rep
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 9
Shoulder Supplemental A
Est. 35 min
4 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Day 10
Shoulder Supplemental B
Est. 19 min
3 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 11
Chest Hypertrophy A
Est. 44 min
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Fly
2 Sets x 6 Reps
Day 12
Chest Hypertrophy B
Est. 26 min
3 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dip
2 Sets x 6 Reps
Day 13
Back Strength
Est. 56 min
6 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
2 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Day 14
Back Hypertrophy
Est. 58 min
6 exercises
Dumbbell One-Arm Pullover (Stability Ball)
2 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 20 Reps
Day 15
Cardio Day
Est. 32 min
1 exercise
Treadmill Running
1 Set
