Workout Routine

5/3/1 Boring But Big (BBB) egoliftified

by QRP76

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.

No deadlift variant

squat safeties: 16 and 28 handles bench safeties : 21 handles 14 safeties ohp: about 28 handles

for pr days: do minimum work 5/3/1 with no
amraps keep doing prs untill u fail bench: close grip/ tempo/ paused squat: zercher/ front/ paused ohp: pin/ tempo/ push press

look at 5x5 FSL after smolov jr cycle plank weight: 35 kg

Starting TM is 95% 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

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

overhead press

8 sets

barbell row

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

barbell row

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

single arm row

2 sets

Week 1 Day 2

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

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

bench press

8 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

skull crushers

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

curl

2 sets

Week 1 Day 3

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

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

squat

8 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

plank

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

calf raise

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3-4 reps, increase 1RM by 1 kg

leg extension

2 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
85% 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

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

overhead press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
85% TM
3
150 sec
3
90% TM
3 +
amrap
150 sec
4
50% TM
10
150 sec
5
50% TM
10
150 sec

barbell row

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

single arm row

2 sets

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
85% 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

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

bench press

8 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

skull crushers

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

curl

2 sets

Week 2 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
150 sec
2
85% 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

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

squat

8 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

plank

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

leg curl

2 sets

calf raise

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

calf raise

2 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
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

barbell row

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 0+ reps, increase TM by 2.5 kg
4
50% TM
10
150 sec
5
50% TM
10
150 sec

barbell row

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

single arm row

2 sets

Week 3 Day 2

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 0+ reps, increase TM by 2.5 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

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
85% 1RM
5 +
amrap
100 sec

skull crushers

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
100 sec

curl

2 sets

Week 3 Day 3

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 0+ 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

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

plank

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
100 sec

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
95% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

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

calf raise

2 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

barbell row

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

barbell row

5 sets

skull crushers

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

skull crushers

2 sets

Week 4 Day 2 (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

single arm row

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

single arm row

2 sets

curl

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

curl

2 sets

Week 4 Day 3 (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

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

plank

2 sets

leg curl

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

leg curl

2 sets

calf raise

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

calf raise

2 sets

Accesories

Abductors

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
3 +
amrap
100 sec

Abductors

2 sets

Adductors

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
100 sec

Adductors

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
85% 1RM
5 +
amrap
100 sec

lateral raise

2 sets