Workout Routine

5/3/1 Custom

by barydos

Main exercises

  • Squat
  • Bench press
  • Hip thrusts
  • Seated cable row

Week 1

AMRAP: 9 reps

Week 2

AMRAP: 7 reps

Week 3

AMRAP: 5 reps

Deadload week is optional.

Accessory work

Push

  • push ups
  • dips
  • dumbell press
  • lateral raises

Pull

  • chinups/pullups
  • cable rows
  • lat pulldowns

Legs/Core

  • ab wheel
  • L-sit
  • hanging leg/knee raises
  • hip thrusts
  • lunges

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

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
65% TM
5
150 sec
5
70% TM
5
150 sec
6
75% TM
5 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

squat

9 sets

Week 1 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
65% TM
5
150 sec
5
70% TM
5
150 sec
6
75% TM
5 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

bench press

9 sets

Week 1 Day 3

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
65% TM
5
150 sec
5
70% TM
5
150 sec
6
75% TM
5 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

hip thrust

9 sets

Week 1 Day 4

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
65% TM
5
150 sec
5
70% TM
5
150 sec
6
75% TM
5 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

seated cable row

9 sets

Week 2 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
75% TM
3
150 sec
5
80% TM
3
150 sec
6
85% TM
3 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

squat

9 sets

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
75% TM
3
150 sec
5
80% TM
3
150 sec
6
85% TM
3 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

bench press

9 sets

Week 2 Day 3

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
75% TM
3
150 sec
5
80% TM
3
150 sec
6
85% TM
3 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

hip thrust

9 sets

Week 2 Day 4

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
75% TM
3
150 sec
5
80% TM
3
150 sec
6
85% TM
3 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

seated cable row

9 sets

Week 3 Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
85% TM
5
150 sec
5
90% TM
3
150 sec
6
95% TM
1 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

squat

9 sets

Week 3 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
85% TM
5
150 sec
5
90% TM
3
150 sec
6
95% TM
1 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

bench press

9 sets

Week 3 Day 3

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
85% TM
5
150 sec
5
90% TM
3
150 sec
6
95% TM
1 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

hip thrust

9 sets

Week 3 Day 4

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
3
120 sec
4
85% TM
5
150 sec
5
90% TM
3
150 sec
6
95% TM
1 +
amrap
150 sec
7
50% TM
8
150 sec
8
50% TM
8
150 sec
9
50% TM
8
150 sec

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

seated cable row

9 sets