5/3/1 Lower, BBB Upper

Strength and Muscle

9 weeks / 2 days per week

Two day program that I'll run three times per week, so it's actually only a six week program. Recently had shoulder surgery so that's why the upper body exercises are higher rep.

Reviews

0 reviews

Week 1

Low Bar Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 65%

5 x 75%

5 x 85%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 2

Low Bar Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

3 x 70%

3 x 80%

3 x 90%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 3

Low Bar Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 75%

3 x 85%

1 x 95%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 4

Low Bar Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 65%

5 x 75%

5 x 85%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 5

Low Bar Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

3 x 70%

3 x 80%

3 x 90%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 6

Low Bar Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 75%

3 x 85%

1 x 95%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 7

Low Bar Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 65%

5 x 75%

5 x 85%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 8

Low Bar Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

3 x 70%

3 x 80%

3 x 90%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

Week 9

Low Bar Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg • Hanging • Leg Raise

Assistance

3 x 10 reps

Decline • Sit-up

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Seated • Shoulder Press

Supplemental

5 x 10 reps

Pull-Up

Main

5 x 75%

3 x 85%

1 x 95%

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Assistance

reps

0 reps

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KeyLifts

5/3/1 Lower, BBB Upper

Strength and Muscle

9 weeks / 2 days per week

Two day program that I'll run three times per week, so it's actually only a six week program. Recently had shoulder surgery so that's why the upper body exercises are higher rep.

Reviews

0 reviews

Week 1

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 2

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 3

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 4

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 5

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 6

Day 1

Low Bar Squat

Bench Press

Power Clean

Straight Leg • Hanging • Leg Raise

Decline • Sit-up

Day 2

Deadlift

Seated • Shoulder Press

Pull-Up

Standing • Clean Grip • Shoulder Width • Standing • Suitcase Carry

Week 7

Day 1