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

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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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