Workout Routine

5’s PRO BBB (Leader)

by dfosty

Leader Program: • Increase in volume of barbell work, usually in the form of supplemental work. • Less volume of assistance. • Less jumps and throws. • Less hard conditioning. • Emphasis on easy conditioning.

  • 3/5/1 Schedule
  • Should be able to hit a minimum of 5 reps if TM is appropriately set
  • If you can’t get the reps recalculate the TM based on the number of reps you get
  • TM Formula: (weight lifted x number of reps performed x .0333 + weight lifted)
  • BBB weights can be 40-60% of TM
  • Lower assistance, higher weight (3x8-10)
  • Assistance: 25-50 Push, 25-50 Pull, 0-50 Legs/Core
  • Switch to anchor once completed

Starting TM is 85% of 1RM.

Workouts

W1 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W1 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W1 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W1 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W2 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W2 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W2 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W2 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W3 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W3 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W3 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W3 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W4 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W4 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W4 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W4 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W5 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W5 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W5 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W5 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
85% TM
5
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W6 OHP/Bench

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

bench press

5 sets

W6 DL/Squat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

squat

5 sets

W6 Bench/OHP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

overhead press

5 sets

W6 Squat/DL

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
85% TM
5
100 sec
3
95% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
60 sec

deadlift

5 sets

W7 Deload - OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
80% TM
5
60 sec
3
90% TM
1
60 sec
4
100% TM
1
60 sec

overhead press

4 sets

W7 Deload - Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
80% TM
5
60 sec
3
90% TM
1
60 sec
4
100% TM
1
60 sec

deadlift

4 sets

W7 Deload - Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
80% TM
5
60 sec
3
90% TM
1
60 sec
4
100% TM
1
60 sec

bench press

4 sets

W7 Deload - Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
60 sec
2
80% TM
5
60 sec
3
90% TM
1
60 sec
4
100% TM
1
60 sec

squat

4 sets