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5/3/1 BBB Growth

by Yo

Program Description

A modified version of Jim Wendler's 531 Boring But Big program designed for strength & hypertrophy goals. Program is to be run in 3-week blocks with increasing your Training Max in between each block. Upper lifts increased by 5kg / Lower to be increased by 10kg. Once 2 x 3-week blocks have been completed, a de-load should be scheduled. BBB volume on lower body movements has been decreased to 5 x 5 to avoid fatigue and overtraining. Can be increased back to the 5 x 10 if desired.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 20, 2026 09:43
  • Last Edited
    Mar 21, 2026 01:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
12.1%
Quadriceps
9%
Hamstrings
9%
Upper Back
8.6%
Glutes
7.6%
Chest
7.6%
Abs
7.1%
Middle Delts
5.9%
Lats
5.7%
Biceps
5%
Rear Delts
2.9%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
5 reps
60%
3
Dip (Weighted)
4
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Barbell Row
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
8%
6
Incline Curl (Dumbbell)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
60%
3
Single Arm Row (Cable)
3
12 reps
8%
4
Leg Curl
3
12 reps
8%
5
Face Pull
3
12 reps
8%
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
8%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
60%
3
Dip (Weighted)
4 Sets
8-10 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
60%
3
Barbell Row
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
8%
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
8%
8%
8%
Day 4
1
Overhead 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
60%
3
Single Arm Row (Cable)
3 Sets
12 Reps
8%
4
Leg Curl
3 Sets
12 Reps
8%
5
Face Pull
3 Sets
12 Reps
8%
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
8%
8%
8%