544 reviews for 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.
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.
Andrei C.
Man, 343 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Gained a few kg due to caloric surplus, gained strength which was my main goal, probably some muscle but in 4 weeks I can't really tell esthetically. But with strength comes muscle most of the time. I will continue to study Jim's methodology and books.
Joel M.
Man, 323 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
This apps version of the program doesn’t automatically put your working weights at a reduced training max which is advised. So this program will be tough to run straight from the app. I always add lots more accessories for general hypertrophy/conditioning also. It’s a solid program and will work, it just takes commitment and time.
Anonymous
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Best out there for simplicity and results. Long grind.
David Matthews
Man, 303 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I got in a version of this in high school in the early 20s that helped me get my first two plate bench. I recommend this app and this program to anybody wanting to start out
Richard H.
Man, 353 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Bob on my favourite exercises that I can add more stuff on
Jason S.
Man, 493 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Slow safe gains.
Jonathan B.
Man, 353 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Great mix of low volume and high volume. Simple, tried and true compound movements. The heavy work primes you for the bodybuilding sets. Fun to watch the weights go up week to week. Take a deload every six weeks minimum to really reap the benefits.
Peter F.
Man, 213 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
If you are going to run this think long term to build a foundation. More of a system than a program
Erik A.
Man, 453 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Free peogram
Stephen Budd
Man, 344 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Just completed my first iteration of BBB. Excellent program. True to its name. There are days where you want to mix up the workouts and do more. But just stay the course. Trust the process. It’s an excellent program that WILL yield results!