Bbb — Excercise.mp4

Squat, Bench Press, Deadlift, or Overhead Press.

This is a high-volume strength and hypertrophy template aimed at intermediate lifters. It follows a 4-day split where you perform one main lift per session using the Jim Wendler 5/3/1 method , followed by a "Big and Boring" high-volume accessory set. bbb excercise.mp4

5 sets of 10 reps (5x10) of the same main lift at roughly 50–70% of your Training Max (TM). Structure: Day 1: Overhead Press (5/3/1) + 5x10 Overhead Press. Day 2: Deadlift (5/3/1) + 5x10 Deadlift. Day 3: Bench Press (5/3/1) + 5x10 Bench Press. Day 4: Squat (5/3/1) + 5x10 Squat. Squat, Bench Press, Deadlift, or Overhead Press

After each 3-week cycle, increase your TM by 5 lbs for upper body and 10 lbs for lower body. Option 2: Belly, Buttocks, and Legs (BBB) 5 sets of 10 reps (5x10) of the