5/3/1 Bench + BBB
5/3/1 bench day with BBB. 3 main working sets at 65/75/85% TM, AMRAP on the last, then 5×10 bench at 50% TM. ~14 working sets, ~70 min.
Estimated session
- Movements 2
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip 3 working sets 65/75/85% TM. Final set AMRAP at RPE 9-9.5. 3 warm-up sets first 3 × 5, last AMRAP · rest 3 min | 3 | 5–AMRAP | 3 min |
| 02 | Barbell Bench Press - Medium Grip BBB — 5×10 at 50% TM. 90 s rest. Direct hypertrophy volume on the same lift pattern. 5 × 10 · rest 1:30 | 5 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Set all loads off the bench training max (~90% true 1RM), never the 1RM. AMRAP only on the third main set — stop when bar speed drops, not at failure; that rep count drives the +2.5 kg TM bump. Keep scapulae pinned and a tight arch through both blocks. The BBB 5×10 at 50% TM is hypertrophy volume: start conservative, keep reps crisp, and add load only once all fifty move easily. If shoulders flare, swap BBB to close-grip or dumbbell bench at matched volume.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the 5/3/1 Bench + BBB template?
Set all loads off the bench training max (~90% true 1RM), never the 1RM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is 5/3/1 Bench + BBB, and how long does it take?
5/3/1 Bench + BBB runs 2 movements and about 8 working sets, roughly 41 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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