5/3/1 3day BBB no squats
Strength and Muscle
12 weeks / 3 days per week
No squats. Designed for Planet Fitness equipment and about an hour of time
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pendlay Row
Main5 x 65%
5 x 75%
5 x 85%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceDay 4
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pendlay Row
Main3 x 70%
3 x 80%
3 x 90%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pendlay Row
Main5 x 75%
3 x 85%
1 x 95%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 4
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pendlay Row
Main5 x 65%
5 x 75%
5 x 85%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 5
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pendlay Row
Main3 x 70%
3 x 80%
3 x 90%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 6
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pendlay Row
Main5 x 75%
3 x 85%
1 x 95%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 7
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pendlay Row
Main5 x 65%
5 x 75%
5 x 85%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 8
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pendlay Row
Main3 x 70%
3 x 80%
3 x 90%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 9
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pendlay Row
Main5 x 75%
3 x 85%
1 x 95%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 10
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pendlay Row
Main5 x 65%
5 x 75%
5 x 85%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 11
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pendlay Row
Main3 x 70%
3 x 80%
3 x 90%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
AssistanceWeek 12
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Narrow • Squat
SupplementalLeg Press
AssistanceStanding • Calf Raise
AssistanceDecline • Crunch
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
AssistanceClose Grip • Bench Press
AssistanceSeated • Lateral • Raise
AssistanceLying • Lateral • Raise
AssistanceTricep Pushdown
AssistanceCaptains Chair Leg Raise
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pendlay Row
Main5 x 75%
3 x 85%
1 x 95%
Seated • Row
AssistanceWide Grip • Pulldown
AssistanceClose Grip • Pulldown
AssistanceBiceps Curl
AssistanceKneeling • Crunch
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