Workout Routine

5/3/1 BBB FSL + Curls

by mnhussein

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 90% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
150 sec
4
65% TM
8
150 sec
5
65% TM
8
150 sec
6
65% TM
8
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

overhead press

11 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

barbell row

5 sets

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

curl

5 sets

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
150 sec
4
65% TM
8
150 sec
5
65% TM
8
150 sec
6
65% TM
8
150 sec

deadlift

6 sets

squat

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

squat

5 sets

Cable crunch

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

Cable crunch

5 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
150 sec
4
65% TM
8
150 sec
5
65% TM
8
150 sec
6
65% TM
8
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

bench press

11 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

barbell row

5 sets

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

curl

5 sets

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
150 sec
4
65% TM
8
150 sec
5
65% TM
8
150 sec
6
65% TM
8
150 sec

squat

6 sets

deadlift

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
150 sec

deadlift

5 sets

Cable crunch

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

Cable crunch

5 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
80% TM
3
150 sec
3
85% TM
3 +
amrap
150 sec
4
75% TM
6
150 sec
5
75% TM
6
150 sec
6
75% TM
6
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

overhead press

11 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

barbell row

5 sets

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

curl

5 sets

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
80% TM
3
150 sec
3
85% TM
3 +
amrap
150 sec
4
75% TM
6
150 sec
5
75% TM
6
150 sec
6
75% TM
6
150 sec

deadlift

6 sets

squat

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

squat

5 sets

Cable crunch

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

Cable crunch

5 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
80% TM
3
150 sec
3
85% TM
3 +
amrap
150 sec
4
75% TM
6
150 sec
5
75% TM
6
150 sec
6
75% TM
6
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

bench press

11 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

barbell row

5 sets

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

curl

5 sets

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
80% TM
3
150 sec
3
85% TM
3 +
amrap
150 sec
4
75% TM
6
150 sec
5
75% TM
6
150 sec
6
75% TM
6
150 sec

squat

6 sets

deadlift

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

deadlift

5 sets

Cable crunch

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

Cable crunch

5 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
90% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
85% TM
4
150 sec
5
85% TM
4
150 sec
6
85% TM
4
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

overhead press

11 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

barbell row

5 sets

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

curl

5 sets

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
90% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
85% TM
4
150 sec
5
85% TM
4
150 sec
6
85% TM
4
150 sec

deadlift

6 sets

squat

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

squat

5 sets

Cable crunch

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

Cable crunch

5 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
90% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
85% TM
4
150 sec
5
85% TM
4
150 sec
6
85% TM
4
150 sec
7
50% TM
10
150 sec
8
50% TM
10
150 sec
9
50% TM
10
150 sec
10
50% TM
10
150 sec
11
50% TM
10
150 sec

bench press

11 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

barbell row

5 sets

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

curl

5 sets

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
150 sec
2
90% TM
3
150 sec
3
95% TM
1 +
amrap
150 sec
4
85% TM
4
150 sec
5
85% TM
4
150 sec
6
85% TM
4
150 sec

squat

6 sets

deadlift

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

deadlift

5 sets

Cable crunch

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

Cable crunch

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
50% TM
5
150 sec
5
50% TM
5
150 sec
6
50% TM
5
150 sec
7
50% TM
5
150 sec
8
50% TM
5
150 sec

overhead press

8 sets

barbell row

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

barbell row

5 sets

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

curl

5 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
50% TM
5
150 sec
5
50% TM
5
150 sec
6
50% TM
5
150 sec
7
50% TM
5
150 sec
8
50% TM
5
150 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec
5
–
–
5
150 sec

Cable crunch

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
50% TM
5
150 sec
5
50% TM
5
150 sec
6
50% TM
5
150 sec
7
50% TM
5
150 sec
8
50% TM
5
150 sec

bench press

8 sets

barbell row

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

barbell row

5 sets

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

curl

5 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
50% TM
5
150 sec
5
50% TM
5
150 sec
6
50% TM
5
150 sec
7
50% TM
5
150 sec
8
50% TM
5
150 sec

squat

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
5
150 sec
5
–
–
5
150 sec

Cable crunch

5 sets