5/3/1 BBB Routine Critique

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Plan to switch from LP program after stall. Tried to follow a balanced push and assistance after BBB and lat work for upper days, but I think arms need more volume to grow and also didn’t want to leave side delts.

Day 1: Upper (Bench Day)
Bench Press - 5/3/1
Dumbbell Shoulder Press - 5 sets x 10 reps
Dumbbell Rows - 5 sets x 8-12 reps
Face Pulls - 3 sets x 15-20 reps
Dips - 3 sets x 8-12 reps
Barbell Curls - 3 sets x 8-12 reps

Day 2: Lower (Squat Day)
Squat - 5/3/1
Romanian Deadlift - 5 sets x 10 reps
Leg Raises - 5 sets x 10 reps
Barbell Lunges - 3 sets x 8-12 reps
Dumbbell Lateral Raises - 4 sets x 10-15 reps

Day 3: Upper (OHP Day)
Overhead Press - 5/3/1
Dumbbell Bench Press - 5 sets x 10 reps
Pull-Ups - 5 sets x 8-12 reps
Incline Dumbbell Press - 3 sets x 8-12 reps
Dips - 3 sets x 8-12 reps
Barbell Curls - 3 sets x 8-12 reps

Day 4: Lower (Deadlift Day)
Deadlift - 5/3/1
Front Squat - 5 sets x 10 reps
Leg Raises - 5 sets x 10 reps
Hamstring Curls - 3 sets x 8-12 reps

Day 5: Extra (Side Delts/Arms Day)
Dumbbell Lateral Raises - 3 sets x 10-15 reps
Cable Lateral Raises - 3 sets x 10-15 reps
Incline Dumbbell Curls - 3 sets x 8-12 reps
Rope Hammer Curls - 3 sets x 8-12 reps
Overhead Extensions - 3 sets x 10-15 reps
Tricep Pushdowns - 3 sets x 10-15 reps

2

This looks nothing like any of Jim’s work. Is there a reason you’re wanting to do this?

1 Like
4

Don’t wish to come across as rude but this ain’t BBB. You’ve written down a heavily bastardised version of the template.

In all likelihood your arms don’t need more volume to grow. Getting heavy chins in will target your biceps, I also personally do BB curls after deadlifts and tricep work on squat day. You can also programme delt work as part of the accessory work.

My advice as you’ve asked for a critique would be to do the programme as written, push, pull single leg/core 25-50 reps each session and don’t bother with a 5th day.

5

This has to be the most bastardised version of a pre-existing program ive ever seen.

1 Like