460 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.
NyanCat10169
Man, 223 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
So far so good, week 4 barely and ive regained most of my strength back.
Jim de goede
Man, 383 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Simple, good workouts that don’t take too long. I’ll probably do for ~6 months and then may move to something with a bit more volume.
Ricky R.
Man, 313 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I love how simple yet physically demanding the program is, I definitely pushed myself and made strength gains in all my lifts. I did add 2 accessory exercises each day for more volume hitting my glutes, arms and back though. If you want to get stronger in the 4 compound movements I would highly recommend this program
Kurtis H.
Man3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Be sure to use 90% of your training max.
Adam
Man, 323 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Honestly, I liked this program for its simplicity and flexibility, which was helpful as I was just trying to get back into a solid gym routine.
Jeff W.
Man, 553 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
It’s more volume and lighter weight than I’m used to. Good change up for my joints. Good results. Just finished my second cycle and starting the 3rd.
Pallavi S.
Woman, 523 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I found it very very monotonous
Jonathan
Man, 353 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Simplicity. I like not being tangled up in random machines. It helps me as a runner because I do the leg lifts on Tuesday and Thursday after hard running workouts
Open Freelance
Man, 443 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
I would like to see what the stage two will deliver to my body
Rob P
Man, 433 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Previous training lacked focus. This program gave me that focus which has led to an increase in PBs for all four lifts.