Hedrew

Jan 6th 2019

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My 5/3/1 BBB Variant

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Bench Press Week 1 2 exercises, 16 mins

	Barbell Bench Press	3x5 reps	rest: 60s
	Barbell Military Press	5x10 reps	rest: 60s

Bench Press Week 2 2 exercises, 17 mins

	Barbell Bench Press	3x3 reps	rest: 90s
	Barbell Military Press	5x10 reps	rest: 60s

Bench Press Week 3 4 exercises, 22 mins

Barbell Bench Press	1x5 reps	rest: 120s
Barbell Bench Press	1x3 reps	rest: 120s
Barbell Bench Press	1x1 reps	rest: 120s
Barbell Military Press	5x10 reps	rest: 60s

Bench Press Week 4 2 exercises, 13 mins

	Barbell Bench Press	3x5 reps	rest: 60s
	Barbell Military Press	3x10 reps	rest: 60s

Deadlift Week 1 2 exercises, 17 mins

	Barbell Deadlift	3x5 reps	rest: 60s
	Barbell Squat	5x10 reps	rest: 60s

Deadlift Week 2 2 exercises, 18 mins

	Barbell Deadlift	3x3 reps	rest: 90s
	Barbell Squat	5x10 reps	rest: 60s

Deadlift Week 3 4 exercises, 14 mins

Barbell Deadlift	1x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 120s
Barbell Squat	1x5 reps	rest: 60s

Deadlift Week 4 2 exercises, 13 mins

	Barbell Deadlift	3x5 reps	rest: 60s
	Barbell Squat	3x10 reps	rest: 60s

Military Press Week 1 2 exercises, 16 mins

	Barbell Military Press	3x5 reps	rest: 60s
	Barbell Bench Press	5x10 reps	rest: 60s

Military Press Week 2 2 exercises, 17 mins

	Barbell Military Press	3x3 reps	rest: 90s
	Barbell Bench Press	5x10 reps	rest: 60s

Military Press Week 3 4 exercises, 14 mins

Barbell Military Press	1x5 reps	rest: 120s
Barbell Military Press	1x5 reps	rest: 120s
Barbell Military Press	1x5 reps	rest: 120s
Barbell Bench Press	1x5 reps	rest: 60s

Military Press Week 4 2 exercises, 13 mins

	Barbell Military Press	3x5 reps	rest: 60s
	Barbell Bench Press	3x10 reps	rest: 60s

Squat Week 1 2 exercises, 17 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Deadlift	5x10 reps	rest: 60s

Squat Week 2 2 exercises, 18 mins

	Barbell Squat	3x3 reps	rest: 90s
	Barbell Deadlift	5x10 reps	rest: 60s

Squat Week 3 4 exercises, 15 mins

Barbell Squat	1x5 reps	rest: 120s
Barbell Squat	1x5 reps	rest: 120s
Barbell Squat	1x5 reps	rest: 120s
Barbell Deadlift	1x5 reps	rest: 60s

Squat Week 4 2 exercises, 13 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Deadlift	3x10 reps	rest: 60s

Arm Hypertrophy 6 exercises, 1 hr 3 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 180s
EZ Bar Preacher Curl (Close Grip)	2x15 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 180s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
EZ Bar Tricep Extension	4x12 reps	rest: 120s
Dumbbell Tricep Extension	2x15 reps	rest: 60s

Arm Supplemental A 5 exercises, 43 mins

Dumbbell Concentration Curl	3x10 reps	rest: 120s
Dumbbell Incline Curl	2x7 reps	rest: 90s
Dip	3x15 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	2x20 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s

Arm Supplemental B 5 exercises, 41 mins

Barbell Bench Press (Close Grip)	3x10 reps	rest: 180s
Tricep Push-Up	2x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x15 reps	rest: 90s
Dumbbell Alternating Preacher Curl	2x10 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Shoulder Hypertrophy 6 exercises, 46 mins

Barbell Seated Press	1x10 reps	rest: 120s
Barbell Seated Press	2x6 reps	rest: 120s
Barbell Seated Press	1x1 reps	rest: 180s
Dumbbell Lateral Raise	3x15 reps	rest: 180s
Dumbbell One-Arm Incline Lateral Raise	2x10 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	3x20 reps	rest: 60s

Shoulder Supplemental A 4 exercises, 35 mins

Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x20 reps	rest: 60s

Shoulder Supplemental B 3 exercises, 19 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s

Chest Hypertrophy A 4 exercises, 44 mins

Barbell Bench Press	3x6 reps	rest: 240s
Barbell Incline Bench Press	3x10 reps	rest: 180s
Push-Up	4x15 reps	rest: 90s
Dumbbell Fly	2x6 reps	rest: 60s

Chest Hypertrophy B 3 exercises, 26 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 120s
Dumbbell Fly	3x15 reps	rest: 60s
Dip	2x6 reps	rest: 60s

Back Strength 6 exercises, 55 mins

Barbell Rack Pull	3x8 reps	rest: 150s
Dumbbell One-Arm Row	2x15 reps	rest: 30s
Pull-Up	4x8 reps	rest: 150s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dumbbell One-Arm Pullover (Stability Ball)	2x12 reps	rest: 60s
Dumbbell Reverse Fly	3x20 reps	rest: 60s

Back Hypertrophy 6 exercises, 58 mins

Dumbbell One-Arm Pullover (Stability Ball)	2x20 reps	rest: 30s
Barbell Bent-Over Row	3x7 reps	rest: 120s
Dumbbell Upright Row	3x15 reps	rest: 90s
Dumbbell One-Arm Pullover (Stability Ball)	3x15 reps	rest: 90s
Dumbbell Upright Row	3x20 reps	rest: 60s
Barbell Shrug	4x20 reps	rest: 90s