5/3/1 Boring But Big
BBB is one of the most popular 5/3/1 versions with a focus on high volume accessories for size gains
Overview
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 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.
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
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.
Who it's for
Reviews
This is supposed to be a 12-16 week program. I paid for the app so thr change in weights between blocks 1 to 2, 2 to 3 and 3 to 4 would be calculated. This only has rhe first block. The app messed up. If you read Jim's website he explains all of the calculations. So to continue you literally have to buold your own programs for 12 weeks on this app. Jim should be mad.
👍
9 weeks, Overhead and bench press feels weaker only squat felt like it responded well. For deadlift changed the bbb to FSL
Met gains, struggled more on the bench press and OHP sets leading up to each peak but hit every goal set in the two cycles. Added around 3 to 4 sets for ignored muscles like calves and forearm work per workout day, and some extra accessory sets as well. I'll probably run this again the same way after my next program.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Overhead Press | 5 | 10 reps | 50%* |
| 3 | Lat Pulldown | 5 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Deadlift | 5 | 10 reps | 50%* |
| 3 | Abs Crunch (Weighted) | 5 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Bench Press | 5 | 10 reps | 50%* |
| 3 | Lat Pulldown | 5 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2 | Squat | 5 | 10 reps | 50%* |
| 3 | Abs Crunch (Weighted) | 5 | 10–20 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, 5/3/1 Boring But Big is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
5/3/1 Boring But Big is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
5/3/1 Boring But Big is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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