532 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.
Nathaniel H.
Man3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Superb program. This was my 4th time running it.
Ryan M.
Man, 293 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is an excellent plan for those looking for an easy to follow, effective training programme without too much planning or thinking. On the overhead press & bench days, I added in some additional arm and back exercises to ensure these areas weren’t neglected. On the squat & deadlift days, I followed the plan exactly with small modifications if any. Expected results for the first block but I’ll be running this into the new year adding 2.5kg-5kg to my max each time. Overall, an excellent training plan that hits all the fundamentals and doesn’t take 2+ hours to complete. Highly recommend.
Joey C.
Man, 333 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I think this is a great off-season program as a powerlifter. The high reps at lower weights is good for muscle building and form/technique practice. The beauty of the program is its simplicity I ran it in my garage gym with minimal exercise substitutions. I believe it is a great program for newer lifters getting into real strength training and seasoned lifters like myself who use it for hypertrophy gains in the off-season.
Samuel Pate
Man3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
After being out of the gym almost all summer due to work. I wanted something to get my numbers back. It did that and added 20- 30 pounds after only 2 months. It is boring as stated that's the only reason I'm trying a different program. It gave me enough time to recover to hit rep prs almost every workout. Bench 405 to 425. Deadlift 405 to 430. Squat 425 to 450.
Dominik R.
Man, 433 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
love it
Chris R.
Man, 423 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
First time through set a good baseline . Will definitely be doing this program again .
Aran L.
Man, 213 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
The only good power building routine
David J.
Man, 513 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Good program. But it's named appropriately
Lynn Mirovsky
Man, 543 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
X
Joy F.
Woman, 263 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Fewer sets than I'm used to because it really focuses on compound movements. I was skeptical but I do feel like I pushed hard during each workout. At the end of the program I feel like I've made gains without losing anything or injuring myself.