5/3/1 Boring But Big

Free4.27 (291 reviews)
BBB is one of the most popular 5/3/1 versions with a focus on high volume accessories for size gains
Program Description

5/3/1 Boring But Big (BBB) is a variation of Jim Wendler's 5/3/1 method that focuses on high volume accessories to induce hypertrophy (muscle gains) after the main strength sets are finished. Read Jim's free 5/3/1 BBB guide to learn more.

Be sure to check out 5/3/1 Forever book, which collects all of Jim's thinking on 5/3/1 with the latest training methods (e.g., anchors and leaders) and over 50 different 5/3/1 training templates. Go to www.jimwendler.com to learn more.

TRAINING SCHEDULE

Day One
Overhead Press – 5/3/1
Overhead Press or Bench Press – 5x10
Lat work

Day Two
Deadlift – 5/3/1
Deadlift or Squat – 5x10
Abs

Day Three

Bench Press – 5/3/1
Bench Press or Overhead Press – 5x10
Lat work

Day Four
Squat – 5/3/1
Squat or Deadlift – 5x10
Abs

IMPORTANT Instructions

- Input 1RM weights at 90% of your actual 1RM during onboarding. Be conservative.

- Once complete the 4 weeks, input new 1RM to start a new cycle. You an run BBB for months and years.

- Generally speaking, increase new cycle 1RM:
Squat +10 lbs / 5kg

Bench +5 lbs / 2.5kg

Deadlift +10 lbs / 5kg

Overhead Press +5 lbs / kg

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Garage Gym
90 minutes
4 days
4 weeks
What People Are Saying
Jose G. Man, 65
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I recommend this program. It is easy to use and easy to modify.
14 hours ago
Marc Man, 36
3 weeks complete
No modifications
14 hours ago
Rory M. Man, 23
3 weeks complete
99 years of prior experience
More than expected strength gains
Less than expected muscle gains
Marginal modifications
I love it
2 days ago
찬수 임.
3 weeks complete
No modifications
2 days ago
Marcus O.
3 weeks complete
No modifications
3 days ago
Richard S. Man, 32
3 weeks complete
No modifications
3 days ago
Edgar M. Man, 32
3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Good plan for strength gains.
3 days ago
steven S. Man, 38
3 weeks complete
15 years of prior experience
As expected strength gains
Marginal modifications
Good program
3 days ago
D S.
4 weeks complete
No modifications
3 days ago
Alain L. Man, 23
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
4 days ago
3x5+
Mon
1. Overhead Press (Barbell)
Perform warm-up sets beforehand. Read Jim Wendler's 5/3/1 BBB guide for more details.
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
2. Overhead Press (Barbell)
Press *** to switch to Bench Press. If you switch, make sure to switch secondary exercises for other days as well. Read Jim Wendler's BBB guide for details.
Alternative Exercise 1: Bench Press (Barbell)
Alternative Exercise 2: Seated Shoulder Press (Dumbbell)
Alternative Exercise 3: Bench Press (Dumbbell)
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
50% of 1RM
3
10 reps
50% of 1RM
4
10 reps
50% of 1RM
5
10 reps
50% of 1RM
3. Lat Pulldown
Press *** to switch to alternate accessories
Alternative Exercise 1: Bent Over Row (Dumbbell)
Alternative Exercise 2: Pull-Up (Weighted)
Alternative Exercise 3: Seated Row (Machine)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
-
Tue
1. Deadlift (Barbell)
Perform warm-up sets beforehand. Read Jim Wendler's 5/3/1 BBB guide for more details.
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
2. Deadlift (Barbell)
Press *** to switch to Squat. If you switch, make sure to switch secondary exercises for other days as well. Read Jim Wendler's BBB guide for details.
Alternative Exercise 1: Squat (Barbell)
Alternative Exercise 2: Front Squat (Barbell)
Alternative Exercise 3: Stiff Leg Deadlift
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
50% of 1RM
3
10 reps
50% of 1RM
4
10 reps
50% of 1RM
5
10 reps
50% of 1RM
3. Abs Crunch (Weighted)
Press *** to switch to alternate accessories
Alternative Exercise 1: Hanging Leg Raise
Alternative Exercise 2: Cable Crunch
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4
10 - 20 reps
-
5
10 - 20 reps
-
Thu
1. Bench Press (Barbell)
Perform warm-up sets beforehand. Read Jim Wendler's 5/3/1 BBB guide for more details.
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
2. Bench Press (Barbell)
Press *** to switch to Overhead Press. If you switch, make sure to switch secondary exercises for other days as well. Read Jim Wendler's BBB guide for details.
Alternative Exercise 1: Overhead Press (Barbell)
Alternative Exercise 2: Bench Press (Dumbbell)
Alternative Exercise 3: Seated Shoulder Press (Dumbbell)
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
50% of 1RM
3
10 reps
50% of 1RM
4
10 reps
50% of 1RM
5
10 reps
50% of 1RM
3. Lat Pulldown
Press *** to switch to alternate accessories
Alternative Exercise 1: Bent Over Row (Dumbbell)
Alternative Exercise 2: Pull-Up (Weighted)
Alternative Exercise 3: Seated Row (Machine)
SetsTargetIntensity
1
10 reps
-
2
10 reps
-
3
10 reps
-
4
10 reps
-
5
10 reps
-
Fri
1. Squat (Barbell)
Perform warm-up sets beforehand. Read Jim Wendler's 5/3/1 BBB guide for more details.
SetsTargetIntensity
1
5 reps
65% of 1RM
2
5 reps
75% of 1RM
3
5 or more reps
85% of 1RM
2. Squat (Barbell)
Press *** to switch to Deadlift. If you switch, make sure to switch secondary exercises for other days as well. Read Jim Wendler's BBB guide for details.
Alternative Exercise 1: Deadlift (Barbell)
Alternative Exercise 2: Front Squat (Barbell)
Alternative Exercise 3: Stiff Leg Deadlift
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
50% of 1RM
3
10 reps
50% of 1RM
4
10 reps
50% of 1RM
5
10 reps
50% of 1RM
3. Abs Crunch (Weighted)
Press *** to switch to alternate accessories
Alternative Exercise 1: Hanging Leg Raise
Alternative Exercise 2: Cable Crunch
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4
10 - 20 reps
-
5
10 - 20 reps
-