Ppl 531 bbb

Strength and Muscle

4 weeks / 6 days per week

Bastardized version of 5/3/1 bbb with bodybuilding accessories in a push pull legs format

Run Ppl 531 bbb in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

Ppl 531 bbb Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

107

Avg Sets/Week

1143

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 15 reps

Lateral • Incline • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 15 reps

Pendlay Row

Supplemental

5 x 5 reps

Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

5 x 10 reps

Hammer Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Wide • Squat

Main

5 x 65%

5 x 75%

5 x 85%

Stiff Leg • Deadlift

Assistance

5 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Incline • Triceps Extension

Assistance

3 x 15 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Meadow row

Assistance

3 x 10 reps

Incline • Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Front • Squat

Assistance

5 x 5 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Vertical Jump

Assistance

2 x 10 reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 15 reps

Lateral • Incline • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 15 reps

Pendlay Row

Supplemental

5 x 5 reps

Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

5 x 10 reps

Hammer Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Wide • Squat

Main

3 x 70%

3 x 80%

3 x 90%

Stiff Leg • Deadlift

Assistance

5 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Incline • Triceps Extension

Assistance

3 x 15 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Meadow row

Assistance

3 x 10 reps

Incline • Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Front • Squat

Assistance

5 x 5 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Vertical Jump

Assistance

2 x 10 reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 15 reps

Lateral • Incline • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 15 reps

Pendlay Row

Supplemental

5 x 5 reps

Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

5 x 10 reps

Hammer Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Wide • Squat

Main

5 x 75%

3 x 85%

1 x 95%

Stiff Leg • Deadlift

Assistance

5 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Incline • Triceps Extension

Assistance

3 x 15 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Meadow row

Assistance

3 x 10 reps

Incline • Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Front • Squat

Assistance

5 x 5 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Vertical Jump

Assistance

2 x 10 reps

Week 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 15 reps

Lateral • Incline • Raise

Assistance

3 x 15 reps

Pushdown

Assistance

3 x 15 reps

Pendlay Row

Supplemental

5 x 5 reps

Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

5 x 10 reps

Hammer Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Wide • Squat

Main

5 x 65%

5 x 75%

5 x 85%

Stiff Leg • Deadlift

Assistance

5 x 10 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Front • Raise

Assistance

3 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Incline • Triceps Extension

Assistance

3 x 15 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 10 reps

Meadow row

Assistance

3 x 10 reps

Incline • Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 15 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Front • Squat

Assistance

5 x 5 reps

Leg Extension

Assistance

3 x 15 reps

Lying • Leg Curl

Assistance

3 x 15 reps

Vertical Jump

Assistance

2 x 10 reps

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KeyLifts

Ppl 531 bbb

Strength and Muscle

4 weeks / 6 days per week

Bastardized version of 5/3/1 bbb with bodybuilding accessories in a push pull legs format

Run Ppl 531 bbb in the App

Ppl 531 bbb Volume Overview

Reviews

0 reviews

Week 1

Day 1

Bench Press

Overhead • Press

Incline • Fly

Lateral • Incline • Raise

Pushdown

Day 2

Pendlay Row

Pulldown

Seated • Row

Hammer Curl

Standing • Face Pull

Day 3

Wide • Squat

Stiff Leg • Deadlift

Leg Extension

Lying • Leg Curl

Standing • Calf Raise

Day 4

Overhead • Press

Bench Press

Front • Raise

Incline • Bench Press

Incline • Triceps Extension

Day 5

Wide Grip • Pulldown

Bent Over • Row

Meadow row

Incline • Curl

Standing • Face Pull

Day 6

Deadlift

Front • Squat

Leg Extension

Lying • Leg Curl

Vertical Jump

Week 2

Day 1

Bench Press

Overhead • Press

Incline • Fly

Lateral • Incline • Raise

Pushdown

Day 2

Pendlay Row

Pulldown

Seated • Row

Hammer Curl

Standing • Face Pull

Day 3

Wide • Squat

Stiff Leg • Deadlift

Leg Extension

Lying • Leg Curl

Standing • Calf Raise

Day 4

Overhead • Press

Bench Press

Front • Raise

Incline • Bench Press

Incline • Triceps Extension

Day 5

Wide Grip • Pulldown

Bent Over • Row

Meadow row

Incline • Curl

Standing • Face Pull

Day 6

Deadlift

Front • Squat

Leg Extension