554 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.
Nathan
Man, 273 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I’m doing two blocks of this then some prs but I do feel really strong I was used to doing higher volume so plenty of energy
Keith M.
Man3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Love it! I was off the grind for almost 6 months due to injuries. I needed something to get me going, and this is a great start for strength training.
Mark L.
Man, 253 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Pretty easy to stick with plus plenty of room to add accessory as needed.
Christy G.
Woman, 353 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is simple and effective! I use this as a supplement to my kickboxing and jiujitsu workouts, so I often did not do the accessory work. I still made gains and see progress.
David P.
Man, 363 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Its simple and easy to use.
Rodney L.
Man3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Bouncing back from not working out due to injury. This got my muscle mass and strength up more than I expected. Really pleased with the results. I may do another cycle. I didn't add anything. I was sure to get rest and a surplus of calories.
Toes
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Easy for beginners, great for intermediate or advanced lifters getting back into routine.
Mk
Man, 363 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
Decent program
Llyr J.
Man, 533 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Added pull ups
Man, 22
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Great program. +10kg in squat PR, +10kg in Conventional Deadlift, did old PR on bench for 2 reps so PR is now around +2.5kg more.