506 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.
Lasse N.
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Simple, but effective
Bryan K.
Man, 513 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
4 day routine is about as balanced as you could ask for. Add a couple accessories per session and you have a great simple solution for the working class that doesn’t have hours to spend each day.
Rheyn W.
Woman, 423 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I was in a velvet rut with my previous format. BBB is structured such that I was able to challenge myself on the big lifts, while having fun with variety on the accessories. For such a short cycle, I earned far more strength gains than expected without a demotivational degree of fatigue. This program is the perfect test case for the idea that you get out of something whatever you put in: huge potential for growth without breaking your brain.....or you can phone it in and come out feeling like it was a waste of time.
Ryan B.
Man, 283 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Very easy to follow program, great for getting back into lifting after taking a break from the gym.
Elijah P.
Man, 163 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
My favorite aspect is how simple it is to use, I would recommend this to a friend, and I gained 5-10lbs of muscle during the program so far.
H A.
Man3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
just do it 😁
GeorgeZ
Man, 293 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Swapped OHP with incline and very low lower body weights due to lower back injury. Around 100 pull ups half of them weighted each upper session, with a lot of arm work. Done at first set last set weights. Best gains I have ever had. Start very light. Also deload every six weeks but its up to you.
Edmund L.
Man, 473 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Simple and solid program, with time tested and true principles of strength building. Advice would be to stick to the program as much as possible and not add too many extra accessories. It is also better to under-estimate one's strength in determining the 1RM.
Bondy G.
Man2 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program, nice a simple with basic equipment and easy set up, perfect for my lifestyle. Used on and off for keeping my strength and muscle up whilst cutting.
Malik Nedjm
Man, 383 weeks complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Good program to follow