489 reviews for 5/3/1 Boring But Big
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.
SA
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I'd like a 3 day option that isn't beginners.
Michał S.
Man, 344 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Overall a good foundation for customization. Strength-wise it’s decent for an intermediate but lacks coverage of some body parts like arms, so I’d suggest supersetting arms with 5x10s or accessories if one does value some hypertrophy. I did progress in all but deadlifts in a span of 1 month which is promising but not great. Was eating well. I’m going to use it as a solid blueprint and definitely will run in the nearest future.
malharmi
Man, 553 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Great program overall. I just used it as a template for my main lifts while programming my own accessory work.
Man, 35
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Really enjoyed the program. Noticed a considerable difference being this is my first program I ran on my own. Definitely motivated to keep going.
Bilal_Khan_404565
Man, 223 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
It was a solid program. I had to add in some additional back and hamstring volume but other then that it was good
Drowned Fairy
Man, 293 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
It's a good program to get into after you're done or want to move on from 5/3/1 for Beginners. Significantly less time too, it'd take me about 40-50 minutes sans stretching in a garage gym compared to the 2 hours on 5/3/1 for Beginners. Just gotta remember that it's more like 10/8/5 for the AMRAP sets than 5/3/1+.
Drew G.
Man, 463 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Expected longer days and harder work. Appreciated the focus, but felt often like days could be stacked in pairs to reach full exhaustion. Tried it once on week three and wished I’d have caught on to that pattern sooner. Otherwise good stuff though
Mark T
Man, 313 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
The program is a little boring but it does the job. No visible muscle gain, some strength gains. ( I only ran it for 4 weeks)
Ron B.
Man, 633 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Really liked the 1 month, 4 days a week structure… and within this the shoulder day, dead lift, chess press, and squat days. I’m not big on dead lift and squats, but doing it let me look forward to shoulders and chest press. I started small, and am just completing my 6th month… I’m pushing my maxes now. I’m 63 and lifting and now lifting what I did in my early 20s. It’s been really good for me.
Man, 36
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
D