472 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.
Joseph E.
Man, 223 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Goooood program
Griffin D.
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good introduction of higher volume after main sets. The 5/3/1 system is proven to be extremely effective and this is a good variation.
Davosapian
Man, 323 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
A refreshing change from slugging it out for 2 hours.
Shawn W.
Man, 393 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Compounds. Increase your weight if it feels too light
Justin S.
Man, 373 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Cool
Chris L.
Man, 232 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I’ll preface with the changes I made to the program. For deadlift I used a Trap Bar, and for the supplemental I used weighted back extensions. For me, this is what was best. For bench press I used FSL protocol and that felt very good. For assistance, I did weighted dips, chins, heavy rows, Tricep extension, and curls, as well as crunches. I marked “as expected” muscle growth, but I plan on running the program again and I imagine with the amount of assistance work (50 total reps) I will grow. My OHP started at 1rm of 155, I just did 135 for 10. And my Dead was 355 for 1, and I just did 300 for 6. I imagine the lift that will go up the most is my bench. My previous 1rm was 225, but I just did 185 for 11 pretty easily. I plan on running this program a few more times and am excited for further growth. My starting weight was 180, I’m now 187lb. I’ll use the deload week to lock in some conditioning and lower the calories a bit, and then come back strong for another run of it. I plan on raising the TM on everything but I’ll leave deadlift where it is, but switch back to conventional. Highly recommend this program!!
Tim M.
Man, 523 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program to get you back to compound lifts without the worry of injury. Gains are incredible at the bar and mirror.
Stephen B.
Man, 503 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program! Going to run another cycle.Sqate went up 10%,same with deadlift bench 5%.
Anonymous
Man3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Zajebist appka
Spencer T.
Man, 323 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Easy to stick to, nice not to think about what exercises to do in the gym.