5/3/1 Deadlift + BBB
5/3/1 deadlift day with BBB. 3 main working sets at 65/75/85% TM, AMRAP on the last, then 5×10 deadlift at 50% TM. ~14 working sets, ~80 min. Highest-fatigue session of the week.
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 Deadlift 3 working sets 65/75/85% TM. Reset between reps for technique. Final set AMRAP at RPE 9-9.5. 3 warm-up sets first 3 × 5, last AMRAP · rest 4 min | 3 | 5–AMRAP | 4 min |
| 02 | Barbell Deadlift BBB — 5×10 at 50% TM. Touch-and-go acceptable here; reset every rep is fine too. 120 s rest given the spinal load. Substitute RDL during a cut to spare lumbar fatigue. 5 × 10 · rest 2 min | 5 | 10 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Base all loads on the deadlift training max (~90% true 1RM), not the 1RM. Reset and re-brace every main-set rep — no touch-and-go on heavy work. AMRAP only on the third set; stop when form breaks or the bar slows, since that count drives the +5 kg TM bump. The BBB 5×10 at 50% TM is the week's highest-fatigue block: start light, keep the lumbar braced, rest the full 120 s. On a cut or with a cranky back, sub 5×10 Romanian deadlift at matched effort to spare spinal load.
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 Deadlift + BBB template?
Base all loads on the deadlift training max (~90% true 1RM), not 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 Deadlift + BBB, and how long does it take?
5/3/1 Deadlift + BBB runs 2 movements and about 8 working sets, roughly 50 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight