5/3/1 Boring But Big
5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain size and strength. It focuses on high volume accessories to induce hypertrophy after the main strength sets.
Read the full 5/3/1 program guide below.
5/3/1 BBB APP INSTRUCTIONS
Setting your Training Max
During app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress.
Using 5/3/1 on Boostcamp
Each program cycle lasts 4 weeks, with 3 weeks of increasing intensity, followed by 1 week of deload. 5/3/1 BBB is designed to be done for multiple cycles as long as you are able to make strength gains. You an run BBB for months and years.
Adjusting your Training Max
Once you complete 4 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:
• Squat +10 lb / 5 kg
• Deadlift +10 lb / 5 kg
• Bench +5 lb / 2.5 kg
• Overhead Press +5 lb / 2.5 kg
For the full 5/3/1 BBB program guide, click here.
5/3/1 BBB WORKOUT SCHEDULE
Day 1 (Monday)
Overhead Press – 5/3/1
Overhead Press or Bench Press – 5x10
Day 2 (Tuesday)
Deadlift – 5/3/1
Deadlift or Squat – 5x10
Day 3 (Thursday)
Bench Press – 5/3/1
Bench Press or Overhead Press – 5x10
Day 4 (Friday)
Squat – 5/3/1
Squat or Deadlift – 5x10
5/3/1 BBB PROGRAM FAQ
What is 5/3/1 BBB?
5/3/1 Boring But Big (BBB) is perhaps the most popular of Jim Wendler's 5/3/1 training templates. Jim calls it the "most popular, effective, and brutal accessory plan". 531 BBB workouts start with the main strength compound exercise of the day, followed by 5 additional sets of 10 reps per set of the same exercise...hence the Big and Boring.
Who is 5/3/1 BBB for?
531 BBB is for intermediate lifters looking to gain both strength and size. This routine would be perfect for those who've completed a few cycles of 5/3/1 for Beginners, or another beginner/novice program on Boostcamp. You should already have a baseline level of technical proficiency in the compound exercises.
Why do Wendler 5/3/1 BBB?
5/3/1 BBB is for those intermediate lifters who want the fastest way to get strong, especially in the core compound movements. If you prefer more variety of exercises every workout, choose a different program. If you just care about the fastest way to gainz, then 531 Boring But Big is for you.
Which 531 program is best for me? 5/3/1 for Beginners vs Building the Monolith vs BBB.
If you’re relatively new to barbell weight training (<1 year of consistent training experience), start with 531 for Beginners. This will allow you to make faster progress. If you are a novice to intermediate (1-2 years of consistent training experience), do 5/3/1 Boring But Big. If you are a late stage intermediate or advanced (2+ years of consistent training experience), do 531 Building the Monolith.
What assistance exercises for 531 BBB?
5/3/1 Boring But Big has built in accessories. Day 1 and 3 has lat work, and Day 2 and 4 includes abs work. Given the high volume of the compound movements, it is not recommended that you add more accessories.
Stuck or plateaued on 5/3/1 BBB?
If you stall on Wendler 5/3/1 BBB, assess whether it is just an off-day (poor sleep, didn't eat, stress) in which case continue to the next workout. If it happens for consecutive sessions, lower your Training Max in the app program settings to a more realistic number then continue.
How much to eat on 531 BBB?
531 Boring But Big is an incredibly physically demanding program. It is recommended that you eat at a calorie surplus, gaining 1-2% body weight per month. If you are cutting on 5/3/1 BBB, we recommend starting at a more conservative training max to not burn yourself out.
5/3/1 BBB reviews and results
You can find 5/3/1 Boring but Big reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.
5/3/1 BBB App on Boostcamp
5/3/1 Boring But Big app is free on Boostcamp, the last lifting app you'll ever need. This is 5/3/1 BBB App V2.1. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit www.jimwendler.com for his free writing, books, and store.