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5/3/1 Slightly Less Boring But Big

by Jason R.
18 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, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2025 11:47
  • Last Edited
    Jul 05, 2025 10:10

Summary

Unleash your strength with the 5/3/1 Slightly Less Boring But Big program, a dynamic 6-week training regimen designed for serious lifters. With four focused workout days each week, you'll tackle compound lifts like squats and overhead presses, paired with accessory movements to build muscle and enhance performance. This program emphasizes progressive overload, ensuring you push your limits while keeping workouts engaging. Perfect for those ready to elevate their training in a garage gym setting, it's time to get stronger and more powerful!
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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