424 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.
Cory B.
Man, 373 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Great program my strength has skyrocketed in one month so far.
Will P.
Man, 304 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I do the program 4 days a week, never takes more than 30min which i love. I was doing 2 full body workouts a week for hypertrophy before but i was feeling very beat up and sluggish and the fatigue affected my BJJ practice. It’s only been 2 months but i feel a big difference on and off the mats. I love the “+” sets and the frequent deloads. *Update after completing 5th cycle: I went from a grindy 1rm of 135lbs on overhead press to hitting 135lbs for 3 clean reps
Junfeng M.
Man, 343 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I’ve never had any luck with bench press using 531 and its variations and BBB is no exception. However I do have stable progresses with deadlift and squat so overall I’m satisfied with the program, especially it takes me significantly less time to run comparing to Calgary Barbell 16 weeks program which works better for my bench.
Josh W.
Man, 423 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
I was concerned about only squatting once a week, but the intensity of that one day is apparently very sufficient for hypertrophy. I trusted the program and it works very well. Having a good estimate of your training max is very important to making sure the volume and intensity are correct. Eating enough is, as always, very important.
CasperVon
Man, 293 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program, currently on deload week and its my 3rd cycle, so almost 12 weeks.
Man, 38
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great
Fielding J.
Man4 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
5/3/1 is classic but I think I'm just really plateauing bad. I do enjoy it especially since I have so much freedom with modifications. Will probably run it again its like my filler program.
James S.
Man, 453 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Simple and effective. Started at 85% training max. Also, I read the book, which was helpful with accessories.
Pranav D.
Man3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Structure
Tom Ooms
Man, 373 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Will continue to see if i get it to work