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5/3/1 Boring But Big (BBB)

Wendler's 5/3/1 with 5x10 of the same lift after every main lift, for size and strength

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in 2 phases
12 weeks
in 2 phases
sessions per week
4×
sessions per week
exercises
8
exercises
average session
60 min
average session

About this program

Boring But Big is the best-known supplemental template for Jim Wendler's 5/3/1, written up by Wendler on his blog at jimwendler.com. It suits intermediate lifters who want to add muscle while still getting stronger: the heavy 5/3/1 work drives strength, and a big block of moderate-weight sets of ten builds size.

Training max Every percentage here is of your training max (TM), not your 1RM. Set each lift's TM at 90% of your true or estimated 1RM. Start conservative; a TM that is too light costs you nothing.

The week Four days a week, one main lift per day, in Wendler's order: Press, Deadlift, Bench Press, Squat. Each day:

  • Main lift: three ramping 5/3/1 sets. The last set marked "+" is as many reps as you can do with good form, stopping short of a grind.
  • Supplemental: 5 sets of 10 reps of the same lift. Wendler's rule of thumb is 50-60% of TM. This program uses 50% in the first cycle and 60% after that.
  • Assistance: lat work (5x10) on press and bench days, abs (5 sets) on deadlift and squat days. Chin-ups, rows and the ab movements are defaults; swap in any pulling or ab exercise.

The cycle

  • Week 1: 65/75/85% for 5, 5, 5+
  • Week 2: 70/80/90% for 3, 3, 3+
  • Week 3: 75/85/95% for 5, 3, 1+
  • Week 4: deload at 40/50/60% for 5 reps, with the supplemental cut to 3x10

Progression After each 4-week cycle, add 5 lb (2.5 kg) to the press and bench TMs and 10 lb (5 kg) to the squat and deadlift TMs. If you miss the minimum reps on a "+" set, take that lift's TM back down.

Options

  • New to this much volume? Wendler suggests starting the 5x10 as light as 30% of TM and working up over a few cycles (for example 30%, then 45%, then 60%).
  • The Boring But Big 3-Month Challenge, also from Wendler, runs the 5x10 at 50% of TM in month one, 60% in month two and 70% in month three, and stops every "+" set at the prescribed reps.
  • Wendler also offers an opposite-lift version: bench 5x10 on press day, squat 5x10 on deadlift day, and so on.
  • Keep the assistance easy and don't add extra work. More volume is the most common way people break this program.

This plan covers three cycles (12 weeks). Keep running cycles for as long as you are progressing.

Program structure

Every week, session, exercise and set, exactly as Titan runs it.

Phase 1 · Cycle 1

1Week 1 - 5s4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

2Week 2 - 3s4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

3Week 3 - 5/3/14 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 50% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

4Week 4 - Deload4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Overhead Press (barbell)
    3 × 10@ 50% TM

    Supplemental: same lift, 3 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Deadlift (barbell)
    3 × 10@ 50% TM

    Supplemental: same lift, 3 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Bench Press (barbell)
    3 × 10@ 50% TM

    Supplemental: same lift, 3 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Squat (barbell)
    3 × 10@ 50% TM

    Supplemental: same lift, 3 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

Phase 2 · Cycles 2-3

Repeats 2×
5Week 1 - 5s4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 65% TM5@ 75% TM5+@ 85% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

6Week 2 - 3s4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    3@ 70% TM3@ 80% TM3+@ 90% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

7Week 3 - 5/3/14 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Overhead Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Deadlift (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Bench Press (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 75% TM3@ 85% TM1+@ 95% TM

    Last set: as many good reps as possible

  2. Squat (barbell)
    5 × 10@ 60% TM

    Supplemental: same lift, 5 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

8Week 4 - Deload4 sessions

Day 1 - Press

3 exercises
  1. Overhead Press (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Overhead Press (barbell)
    3 × 10@ 60% TM

    Supplemental: same lift, 3 sets of 10

  3. Chin Up
    5 × 10

    Lat work. Rows or pulldowns are fine instead

Day 2 - Deadlift

3 exercises
  1. Deadlift (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Deadlift (barbell)
    3 × 10@ 60% TM

    Supplemental: same lift, 3 sets of 10

  3. Hanging Leg Raise
    5 × 10–15

    Abs. Any ab exercise works

Day 3 - Bench Press

3 exercises
  1. Bench Press (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Bench Press (barbell)
    3 × 10@ 60% TM

    Supplemental: same lift, 3 sets of 10

  3. One Arm Row (dumbbell)
    5 × 10

    Lat work. Chin-ups or pulldowns are fine instead

Day 4 - Squat

3 exercises
  1. Squat (barbell)
    5@ 40% TM5@ 50% TM5@ 60% TM
  2. Squat (barbell)
    3 × 10@ 60% TM

    Supplemental: same lift, 3 sets of 10

  3. Ab Wheel
    5 × 10–15

    Abs. Any ab exercise works

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