Hypertrophy BBB Hybrid

Program Description

This program is a re-engineered evolution of Jim Wendler’s classic 5/3/1 Boring But Big, built for lifters who want more than just strength — you’ll build size, power, and athletic control through a hybrid structure that merges barbell fundamentals, progressive overload, and calisthenic development. The foundation is linear periodization across the big four compounds (Overhead Press, Squat, Bench, Deadlift), but the progression model has been optimized for hypertrophy. Accessory volume is strategically undulated week-to-week, balancing mechanical tension and fatigue management. Key Features: • Hybrid 5/3/1 Structure: Linear intensity progression (65–95% 1RM). Deload if needed after week 3 and recalculate 1RM before starting week 4 • Hypertrophy Bias: Accessory “Boring But Big” work at 60–70% 1RM with periodized volume (5×10 → 4×8 → 4×6–8). • Calisthenic Integration: Skill and strength work for explosive pull-ups, dips, and muscle-up progression. • Balanced Recovery: Designed around optimal muscle group recovery windows (48–72h) with built-in deload week. • Performance Retention: Explosive movement primers, compound lifts, and athletic accessory work keep you fast and functional, not just big. Split Overview: 1. Day 1 – Overhead Press + Pull 2. Day 2 – Squat Focus 3. Day 3 – Cardio / Mobility 4. Day 4 – Bench + Back 5. Day 5 – Deadlift / Posterior Chain 6. Day 6 – Arms + Calisthenic Hypertrophy 7. Day 7 – Rest / Recovery Who It’s For: • Intermediate to advanced lifters familiar with compound movements. • Athletes who want to blend hypertrophy with strength and body control. • Former 5/3/1 users looking to modernize the system for physique and performance goals. Cycle Duration: 6 weeks Progression: +5 lb (upper) / +10 lb (lower) each cycle Session Duration: 60–90 minutes Goal: Build dense muscle, retain power, master your bodyweight, and stay athletic — not just strong.

Program Overview