5/3/1 Slightly Less Boring But Big

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Ab Wheel

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Face Pull

Deadlift (Barbell)

Leverage Squat

Nordic Curl

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Cable Crunch

Bench Press (Barbell)

Single Arm Row (Dumbbell)

Arnold Press

Chin-Up (Weighted)

Tricep Extension (Cable)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

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