Workout Routine

5/3/1 (BBB)+ by Spafil

by spafil

Boring But Big is the most popular assistance template for the 5/3/1 training program created by Jim Wendler.

BBB follows the 5/3/1 template where one main lift is trained per session (bench, squat, deadlift, or overhead press) using the 5/3/1 rep pattern, and is supplemented by doing 5 sets of 10 reps for the same lift.

Starting TM is 85% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
75% TM
5
150 sec
3
85% TM
5 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

overhead press

8 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% TM
15
150 sec
2
55% TM
15
150 sec
3
65% TM
15
150 sec
4
65% TM
15
150 sec
5
65% TM
15 +
amrap
150 sec

close grip lat pulldown

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
75% TM
5
150 sec
3
85% TM
5 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
45% TM
15
150 sec
2
55% TM
15
150 sec
3
65% TM
15
150 sec
4
65% TM
15
150 sec
5
65% TM
15 +
amrap
150 sec

Cable crunch

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
45% TM
15
100 sec
2
55% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15
100 sec
5
65% TM
15 +
amrap
100 sec

leg extension

5 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
75% TM
5
150 sec
3
85% TM
5 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
15
150 sec
2
55% TM
15
150 sec
3
65% TM
15
150 sec
4
65% TM
15
150 sec
5
65% TM
15 +
amrap
150 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
75% TM
5
150 sec
3
85% TM
5 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

squat

8 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec
5
15 +
amrap
100 sec

ab wheel

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
45% TM
15
100 sec
2
55% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15
100 sec
5
65% TM
15 +
amrap
100 sec

leg curl

5 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

overhead press

8 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
150 sec
2
60% TM
15
150 sec
3
70% TM
15
150 sec
4
70% TM
15
150 sec
5
70% TM
15 +
amrap
150 sec

close grip lat pulldown

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
150 sec
2
60% TM
15
150 sec
3
70% TM
15
150 sec
4
70% TM
15
150 sec
5
70% TM
15 +
amrap
150 sec

Cable crunch

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
100 sec
2
60% TM
15
100 sec
3
70% TM
15
100 sec
4
70% TM
15
100 sec
5
70% TM
15 +
amrap
100 sec

leg extension

5 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
150 sec
2
60% TM
15
150 sec
3
70% TM
15
150 sec
4
70% TM
15
150 sec
5
70% TM
15 +
amrap
150 sec

barbell row

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
150 sec
2
80% TM
3
150 sec
3
90% TM
3 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

squat

8 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec
5
15 +
amrap
100 sec

ab wheel

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
100 sec
2
60% TM
15
100 sec
3
70% TM
15
100 sec
4
70% TM
15
100 sec
5
70% TM
15 +
amrap
100 sec

leg curl

5 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

overhead press

8 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
150 sec
2
65% TM
15
150 sec
3
75% TM
15
150 sec
4
75% TM
15
150 sec
5
75% TM
15 +
amrap
150 sec

close grip lat pulldown

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
150 sec
2
65% TM
15
150 sec
3
75% TM
15
150 sec
4
75% TM
15
150 sec
5
75% TM
15 +
amrap
150 sec

Cable crunch

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
100 sec
2
65% TM
15
100 sec
3
75% TM
15
100 sec
4
75% TM
15
100 sec
5
75% TM
15 +
amrap
100 sec

leg extension

5 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
150 sec
2
65% TM
15
150 sec
3
75% TM
15
150 sec
4
75% TM
15
150 sec
5
75% TM
15 +
amrap
150 sec

barbell row

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
150 sec
2
85% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec
6
50% TM
10
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec

squat

8 sets

ab wheel

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec
4
15 +
amrap
100 sec
5
15 +
amrap
100 sec

ab wheel

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
100 sec
2
65% TM
15
100 sec
3
75% TM
15
100 sec
4
75% TM
15
100 sec
5
75% TM
15 +
amrap
100 sec

leg curl

5 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
150 sec
2
50% TM
5
150 sec
3
60% TM
5
150 sec
4
40% TM
10
150 sec
5
40% TM
10
150 sec
6
40% TM
10
150 sec
7
40% TM
10
150 sec
8
40% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

overhead press

8 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

close grip lat pulldown

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
150 sec
2
50% TM
5
150 sec
3
60% TM
5
150 sec
4
40% TM
10
150 sec
5
40% TM
10
150 sec
6
40% TM
10
150 sec
7
40% TM
10
150 sec
8
40% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

Cable crunch

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
4
50% TM
10
100 sec
5
50% TM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

leg extension

5 sets

Week 4 Day 3 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
150 sec
2
50% TM
5
150 sec
3
60% TM
5
150 sec
4
40% TM
10
150 sec
5
40% TM
10
150 sec
6
40% TM
10
150 sec
7
40% TM
10
150 sec
8
40% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

bench press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

barbell row

5 sets

Cable Bicep/Tricep Super set

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec
4
–
–
25
100 sec

Cable Bicep/Tricep Super set

4 sets

Week 4 Day 4 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
150 sec
2
50% TM
5
150 sec
3
60% TM
5
150 sec
4
40% TM
10
150 sec
5
40% TM
10
150 sec
6
40% TM
10
150 sec
7
40% TM
10
150 sec
8
40% TM
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

squat

8 sets

ab wheel

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

ab wheel

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
50% TM
10
100 sec
3
50% TM
10
100 sec
4
50% TM
10
100 sec
5
50% TM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

leg curl

5 sets