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5/3/1 Boring But Big

Free4.30 (510 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 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.

5/3/1 BBB is based on Jim Wendler's original article and is also free on the Reddit r/fitness wiki. Be sure to check out Jim's 5/3/1 Forever book, which collects all of Jim's thinking on 5/3/1 with the latest training methods.

5/3/1 BBB is free on Boostcamp App. You can also find other 5/3/1 templates like 5/3/1 for Beginners and 5/3/1 Building the Monolith in app format for free on Boostcamp.


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
Lat accessories

Day 2 (Tuesday)
Deadlift – 5/3/1
Deadlift or Squat – 5x10
Abs accessories

Day 3 (Thursday)
Bench Press – 5/3/1
Bench Press or Overhead Press – 5x10
Lat accessories

Day 4 (Friday)
Squat – 5/3/1
Squat or Deadlift – 5x10
Abs accessories


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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Jim Wendler
Novice, Intermediate
Garage Gym
90 minutes
4 days
4 weeks
What People Are Saying
See All
Martin M. Man, 29
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
InHwa M. 33
3 weeks complete
No modifications
a day ago
Paden R. Man, 36
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This is simple and easy to fit into your daily routine. You see progress. It’s slow, but if your main concern is steady progress it works. It’s also kinda pleasant only doing a couple different exercises rather than a plethora of lower sets.
4 days ago
Jeff C. Man, 45
3 weeks complete
No modifications
4 days ago
Nikolas M. Man, 31
3 weeks complete
More than expected strength gains
As expected muscle gains
Significant modifications
4 days ago
Miguel M. Man, 26
3 weeks complete
No modifications
5 days ago
Edward F. Man, 25
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
5 days ago
Kris Man, 38
4 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Love the simplicity of this program, and the mix of old and new school is great. Not a lot of switching plates or running around the gym, so focus is much easier. I’m through 2 cycles and am really pleased so far.
6 days ago
Dan D. Man, 32
1 week complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Love this programme Works really well Deffo getting strong as.... Respect to Jim wendler for this programme 👏 10 weeks.in to this programme
6 days ago
성한 박. Man, 25
3 weeks complete
No modifications
6 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
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 PressNotes: 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 2: Seated Shoulder Press (Dumbbell)
Alternative Exercise 3: Bench Press (Dumbbell)
SetsTargetIntensity
1
10 reps
50% 1RM of Overhead Press (Barbell)
2
10 reps
50% 1RM of Overhead Press (Barbell)
3
10 reps
50% 1RM of Overhead Press (Barbell)
4
10 reps
50% 1RM of Overhead Press (Barbell)
5
10 reps
50% 1RM of Overhead Press (Barbell)
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
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: SquatNotes: 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 2: Front Squat (Barbell)
Alternative Exercise 3: Stiff Leg Deadlift
SetsTargetIntensity
1
10 reps
50% 1RM of Deadlift (Barbell)
2
10 reps
50% 1RM of Deadlift (Barbell)
3
10 reps
50% 1RM of Deadlift (Barbell)
4
10 reps
50% 1RM of Deadlift (Barbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
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
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 PressNotes: 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 2: Bench Press (Dumbbell)
Alternative Exercise 3: Seated Shoulder Press (Dumbbell)
SetsTargetIntensity
1
10 reps
50% 1RM of Bench Press (Barbell)
2
10 reps
50% 1RM of Bench Press (Barbell)
3
10 reps
50% 1RM of Bench Press (Barbell)
4
10 reps
50% 1RM of Bench Press (Barbell)
5
10 reps
50% 1RM of Bench Press (Barbell)
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
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: DeadliftNotes: 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 2: Front Squat (Barbell)
Alternative Exercise 3: Stiff Leg Deadlift
SetsTargetIntensity
1
10 reps
50% 1RM of Squat (Barbell)
2
10 reps
50% 1RM of Squat (Barbell)
3
10 reps
50% 1RM of Squat (Barbell)
4
10 reps
50% 1RM of Squat (Barbell)
5
10 reps
50% 1RM of Squat (Barbell)
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
-