Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]
Bench Press 1 Day per Week
Below you'll find powerlifting and strength programs that include bench pressing 1 day per training week.
Some of these are bench press specialty programs, while others program for all lifts.
Search the Lift Vault Program Library for more program ideas.
This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]
Frank Zane’s workout routine is a 3 day body part split focused on muscular hypertrophy. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. It is best suited for intermediate to advanced level bodybuilders. [Read more…]
Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]
Dorian Yates’ 1987 to 1992 workout routine is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]
Vince Gironda’s 8×8 and 6×6 full body workout routines are advanced and intermediate level bodybuilding routines designed to shock your muscles into growth. They are high volume, old school bodybuilding programs that have become the stuff of legend.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. [Read more…]