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5/3/1 - Boring but Big

by Bertus
5.0
(1 rating)

Program Description

This classic 5/3/1 program with Boring But Big supplemental work is your go-to leader program after you have finished the Wendler Beginner Prep School. Keep in mind that the last set of each day is an AMRAP. Goal of this program is getting strength and size up. Instead of training 4 days a week, we take a 3x per week approach, allowing you some more balance and recovery time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 08:08
  • Last Edited
    Feb 27, 2026 07:08
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.3%
Triceps
16.7%
Chest
9.3%
Upper Back
8.1%
Middle Delts
8%
Abs
6.9%
Quadriceps
6.5%
Glutes
6.5%
Hamstrings
6.5%
Lats
5.4%
Biceps
4.1%
Adductors
1.6%
Lower Back
1.6%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
45%
3A
Pull-Up (Bodyweight)
5
5 reps
-
3B
Dip (Bodyweight)
5
5 reps
-
4
Ab Mat Situp
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
45%
3
Upright Row (Barbell)
5
10 reps
-
4
Ab Mat Situp
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
45%
3
Lat Pulldown (Close Grip)
5
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5A
Hammer Curl
5
10 reps
-
5B
Skull Crusher (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
45%
3
Barbell Row
5
10 reps
-
4
Seated Overhead Press (Dumbbell)
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
45%
3
Barbell Row
5
10 reps
-
4
Seated Overhead Press (Dumbbell)
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
45%
3
Dip (Bodyweight)
5
5 reps
-
4
Pull-Up (Bodyweight)
5
5 reps
-
5
Ab Mat Situp
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
45%
3
Upright Row (Barbell)
5
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Ab Mat Situp
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
45%
3
Lat Pulldown (Close Grip)
5
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5A
Hammer Curl (Dumbbell)
5
10 reps
-
5B
Skull Crusher (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
45%
3
Lat Pulldown (Close Grip)
5
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5A
Hammer Curl
5
10 reps
-
5B
Skull Crusher (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
45%
3
Upright Row (Barbell)
5
10 reps
-
4
Seated Overhead Press (Dumbbell)
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
45%
3A
Pull-Up (Bodyweight)
5
5 reps
-
3B
Dip (Bodyweight)
5
5 reps
-
4
Ab Mat Situp
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
45%
3
Upright Row (Barbell)
5
10 reps
-
4
Incline Bench Press (Dumbbell)
5
10 reps
-
5
Ab Mat Situp
1
50 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
45%
3A
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
3B
Dip (Bodyweight)
5 Sets
5 Reps
-
4
Ab Mat Situp
5 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
45%
3
Barbell Row
5 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
5 Sets
10 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
45%
3
Lat Pulldown (Close Grip)
5 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
-
5A
Hammer Curl
5 Sets
10 Reps
-
5B
Skull Crusher (Dumbbell)
5 Sets
10 Reps
-