414 reviews for 5/3/1 Boring But Big

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Cool

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

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.

2 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

started out 200 lbs july 1 about 15 percent bodyfat had all time prs of 240 bench 445 deadlift and 345 squat that previous december. ran 17 weeks skipped the final one needed at around 225-230 lbs hit a 245 bench kind of underwhelming, hit a 500 deadlift at 405 squat great muscle and strength gains first weeks are hard but you will adapt overall amazing program thank you alex bromley

4 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

supersetted every lift with accessories, makes a pretty efficient and effective workout. gains plateaued after a few cycles, cooldown week 4 is a bit too light so i usually skipped it

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Very good one for beginners too

2 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

New to structured lifting, but with an athletic history (climbing, BJJ, avid hiking, etc.). My favorite thing about this program is its relative simplicity. This is made even more simple by the Boostcamp app. Really lowered the barrier of entry for me to get into lifting. I've seen good muscle and strength gains after just 1.5 cycles with minor modifications (sometimes slapping some extra weight on my BBB lifts, adding push, pull, single leg/ab accessories, etc.) and plan to finish this second cycle and do at least one more. I also enjoy that it takes less than an hour for me so I am not living in the gym.

3 weeks complete

7 years of prior experience

More than expected strength gains

As expected muscle gains

The program as is on Boostcamp with the 3 exercises per day probably isn’t enough if you’re not a beginner. I recommend reading up on Jim Wendler’s current suggestions. My high review is for 5/3/1 as a whole but the current program written here I would say is below average.

3 weeks complete

7 years of prior experience

More than expected strength gains

As expected muscle gains

A simple and effective program, not much else to say! You need to know your true 1RM for this to work effectively

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Using free app but so far great and considering upgrading in the future.

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Follow the program, get results. Can’t ask for more.