5/3/1 - Boring but Big

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Ab Mat Situp

Bench Press (Barbell)

Barbell Row

Seated Overhead Press (Dumbbell)

Hanging Leg Raise

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Bench Press (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

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