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BoostcampPNG

5/3/1 Slightly Less Boring But Big

by Chetan C.

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, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 09:17
  • Last Edited
    May 14, 2025 09:17
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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
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