Workout Routine

5/3/1 BBB w/ Hypertrophy Assistance

by worleyj2

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.

*Added Push, Pull, Legs/Core Assistance. Use weights light enough for the assistance work to where it does not effect your progress on the main lifts.

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
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

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

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12
150 sec

barbell row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

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
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

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

deadlift

8 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec
4
20 +
amrap
100 sec

push-ups

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

chinup

4 sets

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Ab machine

4 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
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

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

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

dip

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

T Bar Row

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
50
150 sec

face pull

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
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

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

squat

8 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20
150 sec

triceps pushdowns

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

curl

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Cable crunch

4 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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12
150 sec

barbell row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

deadlift

8 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec
4
20 +
amrap
100 sec

push-ups

4 sets

chinup

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

chinup

4 sets

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Ab machine

4 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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

dip

4 sets

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

T Bar Row

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20
150 sec

face pull

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

squat

8 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20
150 sec

tricep pushdown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

curl

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Cable crunch

4 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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

overhead press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec
4
–
–
12
150 sec

barbell row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

deadlift

8 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec
4
20 +
amrap
100 sec

push-ups

4 sets

chinup

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

chinup

4 sets

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Ab machine

4 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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

dip

5 sets

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

T Bar Row

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20
150 sec

face pull

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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

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

squat

8 sets

kneeling lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

kneeling lat pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

leg extension

3 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Pec Deck Fly

3 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 +
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

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline bench press

4 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

barbell row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

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 +
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

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec
4
20 +
amrap
100 sec

push-ups

4 sets

T Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

T Bar Row

1 sets

chinup

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

chinup

4 sets

Ab machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Ab machine

4 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 +
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

dip

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

dip

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

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 +
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

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20
150 sec

tricep pushdown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

curl

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Cable crunch

4 sets