Workout Routine

5/3/1 Boring But Big (BBB)

by czargasm

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
68% TM
10
120 sec
4
70% TM
10
120 sec
5
70% TM
10
120 sec

seated cable row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

leg press

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5 sets

lateral raise

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

lateral raise

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
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec
4
70% TM
10
120 sec
5
70% TM
10
120 sec

lat pulldown

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Week 1 Day 4

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
150 sec
2
70% TM
5
150 sec
3
75% TM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

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

leg press

3 sets

deadlift

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

deadlift

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

neutral grip pull up

3 sets

hanging leg raises

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

hanging leg raises

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
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

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

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10
100 sec
4
70% TM
10
100 sec
5
70% TM
10
100 sec

seated cable row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 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

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

deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

leg press

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

neutral grip pull up

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
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
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

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

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

overhead press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec
4
70% TM
10
120 sec
5
70% TM
10
120 sec

seated cable row

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

preacher curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Week 2 Day 4

leg 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

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

leg press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

deadlift

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

neutral grip pull up

3 sets

Cable crunch

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

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

overhead press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec
4
70% TM
10
120 sec
5
70% TM
10
120 sec

seated cable row

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 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

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

deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

leg press

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

Cable crunch

5 sets

standing oblique crunches

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

standing oblique crunches

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

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

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec
4
70% TM
10
120 sec
5
70% TM
10
120 sec

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Week 3 Day 4

leg 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

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

leg press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
10
120 sec
2
60% TM
10
120 sec
3
60% TM
10
120 sec
4
60% TM
10
120 sec
5
60% TM
10
120 sec

deadlift

5 sets

side lateral raise

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

side lateral raise

5 sets

hanging leg raises

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

hanging leg raises

5 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
150 sec
2
55% TM
5
150 sec
3
60% TM
5 +
amrap
150 sec

overhead press

3 sets

bench press

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

bench press

5 sets

seated cable row

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

seated cable row

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
150 sec
2
55% TM
5
150 sec
3
60% TM
5 +
amrap
150 sec

deadlift

3 sets

leg press

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

leg press

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 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 +
amrap
150 sec

bench press

3 sets

overhead press

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

overhead press

5 sets

lat pulldown

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

lat pulldown

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

Week 4 Day 4 (deload week)

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
150 sec
2
55% TM
5
150 sec
3
60% TM
5 +
amrap
150 sec

leg press

3 sets

deadlift

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

deadlift

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

Cable crunch

5 sets