5/3/1 Boring But Big

by Jim Wendler

18,944 athletes joined

BBB is one of the most popular 5/3/1 versions with a focus on high volume accessories for size gains

4.28

(414 ratings)

PROGRAM DESCRIPTION

5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain size and strength. It focuses on high volume accessories to induce hypertrophy after the main strength sets.

5/3/1 BBB is based on Jim Wendler's original article and is also free on the Reddit r/fitness wiki. Be sure to check out Jim's 5/3/1 Forever book, which collects all of Jim's methods.

5/3/1 BBB is free on Boostcamp App. You can also find other 5/3/1 templates like 5/3/1 for Beginners and 5/3/1 Building the Monolith in app format.

Read the full 5/3/1 program guide below.

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Days Per Week
4 days
Recommended Days
Mon, Tue, Thu, Fri
Time Per Workout
90 minutes

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Overhead Press (Barbell)

5 reps

5+ reps

65%

75%

85%

Overhead Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Overhead Press (Barbell)

Day 1

Overhead Press (Barbell)

3 reps

3+ reps

70%

80%

90%

Overhead Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Overhead Press (Barbell)

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1+ reps

75%

85%

95%

Overhead Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Overhead Press (Barbell)

Day 1

Overhead Press (Barbell)

5 reps

40%

50%

60%

Overhead Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Overhead Press (Barbell)

Day 2

Deadlift (Barbell)

5 reps

5+ reps

65%

75%

85%

Deadlift

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Deadlift (Barbell)

Day 2

Deadlift (Barbell)

3 reps

3+ reps

70%

80%

90%

Deadlift

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Deadlift (Barbell)

Day 2

Deadlift (Barbell)

5 reps

3 reps

1+ reps

75%

85%

95%

Deadlift

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Deadlift (Barbell)

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Deadlift

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Deadlift (Barbell)

Day 3

Bench Press (Barbell)

5 reps

5+ reps

65%

75%

85%

Bench Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

3 reps

3+ reps

70%

80%

90%

Bench Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

3 reps

1+ reps

75%

85%

95%

Bench Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Bench Press (Barbell)

Day 3

Bench Press (Barbell)

5 reps

40%

50%

60%

Bench Press

10 reps

50%*

Lat Pulldown

10 reps

* 1RM of Bench Press (Barbell)

Day 4

Squat (Barbell)

5 reps

5+ reps

65%

75%

85%

Squat

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Squat (Barbell)

Day 4

Squat (Barbell)

3 reps

3+ reps

70%

80%

90%

Squat

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Squat (Barbell)

Day 4

Squat (Barbell)

5 reps

3 reps

1+ reps

75%

85%

95%

Squat

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Squat (Barbell)

Day 4

Squat (Barbell)

5 reps

40%

50%

60%

Squat

10 reps

50%*

Abs Crunch (Weighted)

10-20 reps

* 1RM of Squat (Barbell)

WHAT PEOPLE ARE SAYING(414 ratings)

Only ratings with written feedback are displayed here.

4.28 / 5

John B.Age 15, Man

a day ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Cool

Richard_Grimes_566326Age 48, Man

5 days ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

As a regular gym goer, i have dipped in and out of programmes and 'winged' it for years. After last year trying a programme that demanded RPE 9 for ALL training my body was wrecked after a few months even though my strength levels and muscle mass increased.... I just couldn't sustain that level of strain on my body (late 40s). This programme has allowed me to introduce deadlifts and squats, which I've always avoided, to shoulders back and chest exercises, at manageable weights to begin with. After about 6 months, my technique for all compound lifts is much better and I've been able to increase lower body exercises at a higher rate than recommended. I've used conservative 1 Rep Max to assist with technique improval. It's repetitive, yes, but I have included many alternative accessory exercises after searching on Google to keep it interesting and I am getting stronger, bigger and my body shape is looking much better. Best of all, no pain other than gym burn. Highly recommended.

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5/3/1 BBB APP INSTRUCTIONS

Setting your Training Max

During app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress.

Using 5/3/1 on Boostcamp

Each program cycle lasts 4 weeks, with 3 weeks of increasing intensity, followed by 1 week of deload. 5/3/1 BBB is designed to be done for multiple cycles as long as you are able to make strength gains. You an run BBB for months and years.

Adjusting your Training Max

Once you complete 4 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:

• Squat +10 lb / 5 kg
• Deadlift +10 lb / 5 kg
• Bench +5 lb / 2.5 kg
• Overhead Press +5 lb / 2.5 kg

For the full 5/3/1 BBB program guide, click here.

5/3/1 BBB WORKOUT SCHEDULE

Day 1 (Monday)
Overhead Press – 5/3/1
Overhead Press or Bench Press – 5x10
Lat accessories

Day 2 (Tuesday)
Deadlift – 5/3/1
Deadlift or Squat – 5x10
Abs accessories

Day 3 (Thursday)
Bench Press – 5/3/1
Bench Press or Overhead Press – 5x10
Lat accessories

Day 4 (Friday)
Squat – 5/3/1
Squat or Deadlift – 5x10
Abs accessories

5/3/1 BBB PROGRAM FAQ

What is 5/3/1 BBB?

5/3/1 Boring But Big (BBB) is perhaps the most popular of Jim Wendler's 5/3/1 training templates. Jim calls it the "most popular, effective, and brutal accessory plan". 531 BBB workouts start with the main strength compound exercise of the day, followed by 5 additional sets of 10 reps per set of the same exercise...hence the Big and Boring.

Who is 5/3/1 BBB for?

531 BBB is for intermediate lifters looking to gain both strength and size. This routine would be perfect for those who've completed a few cycles of 5/3/1 for Beginners, or another beginner/novice program on Boostcamp. You should already have a baseline level of technical proficiency in the compound exercises.

Why do Wendler 5/3/1 BBB?

5/3/1 BBB is for those intermediate lifters who want the fastest way to get strong, especially in the core compound movements. If you prefer more variety of exercises every workout, choose a different program. If you just care about the fastest way to gainz, then 531 Boring But Big is for you.

Which 531 program is best for me? 5/3/1 for Beginners vs Building the Monolith vs BBB.

If you’re relatively new to barbell weight training (<1 year of consistent training experience), start with 531 for Beginners. This will allow you to make faster progress. If you are a novice to intermediate (1-2 years of consistent training experience), do 5/3/1 Boring But Big. If you are a late stage intermediate or advanced (2+ years of consistent training experience), do 531 Building the Monolith.

What assistance exercises for 531 BBB?

5/3/1 Boring But Big has built in accessories. Day 1 and 3 has lat work, and Day 2 and 4 includes abs work. Given the high volume of the compound movements, it is not recommended that you add more accessories.

Stuck or plateaued on 5/3/1 BBB?

If you stall on Wendler 5/3/1 BBB, assess whether it is just an off-day (poor sleep, didn't eat, stress) in which case continue to the next workout. If it happens for consecutive sessions, lower your Training Max in the app program settings to a more realistic number then continue.

How much to eat on 531 BBB?

531 Boring But Big is an incredibly physically demanding program. It is recommended that you eat at a calorie surplus, gaining 1-2% body weight per month. If you are cutting on 5/3/1 BBB, we recommend starting at a more conservative training max to not burn yourself out.

5/3/1 BBB reviews and results

You can find 5/3/1 Boring but Big reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.

5/3/1 BBB App on Boostcamp

5/3/1 Boring But Big app is free on Boostcamp, the last lifting app you'll ever need. This is 5/3/1 BBB App V2.1. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit www.jimwendler.com for his free writing, books, and store.