5/3/1 with BBB
General
Intermediate
Barbell
Plan Details
The 5/3/1 with BBB routine by Rtomandl is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
5/5/5 OHP
Est. 36 min
3 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Seated Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 2
5/5/5 Squats
Est. 32 min
3 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Shoulder Press
6 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Day 3
5/5/5 Bench
Est. 36 min
3 exercises
Barbell Bench Press
6 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 4
5/5/5 Deadlift
Est. 31 min
3 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shoulder Press
6 Sets x 5 Reps
Barbell Good Morning
3 Sets x 10 Reps
Day 5
3/3/3 OHP
Est. 32 min
3 exercises
Bench Press week 2
6 Sets x 5 Reps
Barbell Seated Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 6
3/3/3 Squats
Est. 29 min
3 exercises
Squats week 2
6 Sets x 5 Reps
Overhead press week 2
6 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Day 7
3/3/3 Bench
Est. 32 min
3 exercises
Bench Press week 2
6 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 8
3/3/3 Deadlift
Est. 33 min
3 exercises
Deadlift week 2
6 Sets x 5 Reps
Overhead press week 2
6 Sets x 5 Reps
Barbell Good Morning
5 Sets x 10 Reps
Day 9
5/3/1 OHP
Est. 32 min
3 exercises
Bench Press week 3
6 Sets x 5 Reps
Barbell Seated Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 10
5/3/1 Squats
Est. 29 min
3 exercises
Squats week 3
6 Sets x 5 Reps
Overhead press week 3
6 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Day 11
5/3/1 Bench
Est. 35 min
3 exercises
Bench Press week 3
6 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 12
5/3/1 Deadlifts
Est. 33 min
3 exercises
Deadlift week 3
6 Sets x 5 Reps
Overhead press week 3
6 Sets x 5 Reps
Barbell Good Morning
5 Sets x 10 Reps
Day 13
Deload OHP
Est. 32 min
3 exercises
Bench press week 4
6 Sets x 5 Reps
Barbell Seated Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Day 14
Deload Squats
Est. 26 min
3 exercises
Squats week 4
6 Sets x 5 Reps
Overhead press week 4
6 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Day 15
Deload Bench
Est. 32 min
3 exercises
Bench press week 4
6 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 16
Deload Deadlifts
Est. 30 min
3 exercises
Deadlift week 4
6 Sets x 5 Reps
Overhead press week 4
6 Sets x 5 Reps
Barbell Good Morning
5 Sets x 10 Reps
