531 BBB
Workout Guide, Calculator, and Progress Tracker

531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. The routine focuses on building strength in the squat, bench press, deadlift, and overhead press. BBB stands for Boring But Big because you'll pretty much just be doing lots of work with a single lift each day. Though strength is the focus of the routine, it's also highly effective for goals like building muscle, getting toned, or losing fat assuming you follow your meal plan. Source

Settings

My Maxes

Gender

Weight

Units

Training days (4+)

Workout length

Add cardio?

Start routine:

If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.

Low bar squat

Deadlift

Bench press

Overhead press

Training max percent

A "training max" is a percentage of your actual max that's used to calculate your weights. You should leave the default if you're just starting this routine.

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531 BBB Workout Guide, Calculator, and Progress Tracker

531 BBB
Workout Guide, Calculator, and Progress Tracker