Workout Routine

5's Pro BBB

by darude123

5's progression + boring but big

Starting TM is 85% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
70% TM
5
150 sec
4
80% TM
5
150 sec
5
90% TM
5
180 sec
6
55% TM
10
120 sec
7
55% TM
10
120 sec
8
55% TM
10
120 sec
9
55% TM
10
120 sec
10
55% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

10 sets

barbell row

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
0 sec

barbell row

5 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
70% TM
5
150 sec
4
80% TM
5
150 sec
5
90% TM
5
180 sec
6
55% TM
10
130 sec
7
55% TM
10
130 sec
8
55% TM
10
130 sec
9
55% TM
10
130 sec
10
55% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
70% TM
5
150 sec
4
80% TM
5
150 sec
5
90% TM
5
180 sec
6
55% TM
10
120 sec
7
55% TM
10
120 sec
8
55% TM
10
120 sec
9
55% TM
10
120 sec
10
55% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

10 sets

barbell row

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
0 sec

barbell row

5 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
70% TM
5
150 sec
4
80% TM
5
150 sec
5
90% TM
5
180 sec
6
55% TM
10
130 sec
7
55% TM
10
130 sec
8
55% TM
10
130 sec
9
55% TM
10
130 sec
10
55% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5
180 sec
6
50% TM
10
120 sec
7
50% TM
10
120 sec
8
50% TM
10
120 sec
9
50% TM
10
120 sec
10
50% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

10 sets

barbell row

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
0 sec

barbell row

5 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5
180 sec
6
50% TM
10
130 sec
7
50% TM
10
130 sec
8
50% TM
10
130 sec
9
50% TM
10
130 sec
10
50% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5
180 sec
6
50% TM
10
120 sec
7
50% TM
10
120 sec
8
50% TM
10
120 sec
9
50% TM
10
120 sec
10
50% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

10 sets

barbell row

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
0 sec

barbell row

5 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
65% TM
5
150 sec
4
75% TM
5
150 sec
5
85% TM
5
180 sec
6
50% TM
10
130 sec
7
50% TM
10
130 sec
8
50% TM
10
130 sec
9
50% TM
10
130 sec
10
50% TM
10
0 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
5
150 sec
5
95% TM
5
180 sec
6
60% TM
10
120 sec
7
60% TM
10
120 sec
8
60% TM
10
120 sec
9
60% TM
10
120 sec
10
60% TM
10
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

10 sets

barbell row

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
0 sec

barbell row

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
5
150 sec
5
95% TM
5
180 sec
6
60% TM
10
130 sec
7
60% TM
10
130 sec
8
60% TM
10
130 sec
9
60% TM
10
130 sec
10
60% TM
10
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
5
150 sec
5
95% TM
5
180 sec
6
60% TM
10
120 sec
7
60% TM
10
120 sec
8
60% TM
10
120 sec
9
60% TM
10
120 sec
10
60% TM
10
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

10 sets

barbell row

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
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

barbell row

5 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
55% TM
5
60 sec
3
75% TM
5
150 sec
4
85% TM
5
150 sec
5
95% TM
5
180 sec
6
60% TM
10
130 sec
7
60% TM
10
130 sec
8
60% TM
10
130 sec
9
60% TM
10
130 sec
10
60% TM
10
0 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

10 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
0 sec

Cable crunch

5 sets