Workout Routine

BBB BEEFCAKE

by Andrejkosalk

Week1

Starting TM is 90% of 1RM.

Workouts

BBB BEEFCAKE

squat

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

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
65% TM
10
120 sec
4
65% TM
10
120 sec
5
65% TM
10
120 sec

squat

5 sets

dip

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

dip

5 sets

chinup

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

chinup

5 sets

BBB BEEFCAKE bench

bench press

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
65% TM
10
120 sec
4
65% TM
10
120 sec
5
65% TM
10
120 sec

bench press

5 sets

dumbbell row

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

dumbbell row

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bulgarian split squat

3 sets

BBB BEEFCAKE DEADLIFT

trap bar deadlift

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

trap bar deadlift

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
65% TM
10
120 sec
4
65% TM
10
120 sec
5
65% TM
10
120 sec

trap bar deadlift

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
5
–
–
15
120 sec

dip

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec
5
–
–
20
120 sec

face pull

5 sets

BBB BEEFCAKE OHP

overhead press

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

overhead press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
65% TM
10
120 sec
4
65% TM
10
120 sec
5
65% TM
10
120 sec

overhead press

5 sets

dumbbell row

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

dumbbell row

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bulgarian split squat

3 sets