logo
BoostcampPNG

5/3/1 Slightly Less Boring But Big

by Chetan C.
1 athletes joined

Program Description

Jim Wendler's variation of BBB called slightly less BBB. 4 Days per week with more accessories for additional hypertrophy. Set up in Upper-Lower layout

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 09:17
  • Last Edited
    Mar 15, 2026 02:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
10%
Upper Back
9.6%
Hamstrings
8.6%
Biceps
8.4%
Glutes
7.8%
Quadriceps
7.1%
Middle Delts
7.1%
Abs
6.8%
Lats
5.3%
Chest
5%
Rear Delts
3.6%
Calves
2.9%
Forearms
2.9%
Lower Back
2.5%
Adductors
1.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Arnold Press
4
8-12 reps
RPE 9
4
Chin-Up (Weighted)
3
6-8 reps
RPE 9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
6
Bicep Curl (Cable)
4
8-12 reps
RPE 9
7
Ab Wheel
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Dip (Weighted)
4
6-10 reps
RPE 9
5
Seated Row (Cable)
4
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 9
8
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
60%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
70%
80%
90%
65%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
10 reps
75%
85%
95%
70%
2
Leverage Squat
4
10-15 reps
RPE 9
3
Nordic Curl
4
10-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
10-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Cable Crunch
3
15-20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
60%
2
Leverage Squat
4 Sets
10-15 Reps
@9
3
Nordic Curl
4 Sets
10-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
10-15 Reps
@9
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@9
7
Cable Crunch
3 Sets
15-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
60%
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lat Pulldown
4 Sets
8-12 Reps
@9
4
Dip (Weighted)
4 Sets
6-10 Reps
@9
5
Seated Row (Cable)
4 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
7
Lateral Raise (Cable)
4 Sets
15-20 Reps
@9
8
Face Pull
4 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
60%
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9
7
Ab Wheel
3 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
60%
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Chin-Up (Weighted)
3 Sets
6-8 Reps
@9
5
Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
6
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9