Workout Routine

5/3/1 Powerbuilding

by Broski

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 80% of 1RM.

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
70% TM
5
120 sec
3
75% TM
5
120 sec
4
50% TM
10
120 sec
5
50% TM
10
120 sec

overhead press

5 sets

t-bar row

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

t-bar row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

face pull

3 sets

dip

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

dip

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

lateral raise

3 sets

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15
75 sec

Internal Rotation

3 sets

Week 1 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
70% TM
8
120 sec
3
75% TM
8
120 sec

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
30 sec
2
65% TM
15
30 sec
3
65% TM
15
30 sec

hip thrust

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec

leg curl

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15
30 sec

Hip Adduction

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15
30 sec

Hip Abduction

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

side plank

2 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
70% TM
5
120 sec
3
75% TM
5
120 sec
4
50% TM
10
120 sec
5
50% TM
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

Cable Fly

3 sets

pullup

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

pullup

3 sets

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

Overhead Triceps Cross-over

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

seated cable row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

shrug

3 sets

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15
75 sec

External Rotation

3 sets

Week 1 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
70% TM
5
120 sec
3
75% TM
5
120 sec

hack squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec

calf raise

2 sets

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec

Tibialis Raises (both legs)

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
70% TM
10
75 sec
3
75% TM
10
75 sec

bulgarian split squat

3 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
120 sec

Crunch

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
120 sec
2
100% TM
1
120 sec

Pallof Press

2 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
120 sec
2
80% TM
3
120 sec
3
85% TM
3
120 sec
4
50% TM
10
120 sec
5
50% TM
10
120 sec

overhead press

5 sets

t-bar row

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

t-bar row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

face pull

3 sets

dip

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

dip

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

lateral raise

3 sets

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15
75 sec

Internal Rotation

3 sets

Week 2 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
6
120 sec
2
80% TM
6
120 sec
3
85% TM
6
120 sec

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
30 sec
2
65% TM
15
30 sec
3
65% TM
15
30 sec

hip thrust

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec

leg curl

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15
30 sec

Hip Adduction

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15
30 sec

Hip Abduction

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

side plank

2 sets

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
120 sec
2
80% TM
3
120 sec
3
85% TM
3
120 sec
4
50% TM
10
120 sec
5
50% TM
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

Cable Fly

3 sets

pullup

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

pullup

3 sets

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

Overhead Triceps Cross-over

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec

seated cable row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10
75 sec

shrug

3 sets

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15
75 sec

External Rotation

3 sets

Week 2 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
3
120 sec
2
80% TM
3
120 sec
3
85% TM
3
120 sec

hack squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec

calf raise

2 sets

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec

Tibialis Raises (both legs)

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
70% TM
10
75 sec
3
75% TM
10
75 sec

bulgarian split squat

3 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
120 sec

Crunch

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
120 sec
2
100% TM
1
120 sec

Pallof Press

2 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
120 sec
2
90% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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
120 sec
5
50% TM
10
120 sec

overhead press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
50% TM
10
120 sec
3
50% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

t-bar row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

face pull

3 sets

dip

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

dip

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

lateral raise

3 sets

Internal Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 1.5 kg

Internal Rotation

3 sets

Week 3 Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
120 sec
2
90% TM
6
120 sec
3
95% TM
4 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

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

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
30 sec
2
65% TM
15
30 sec
3
65% TM
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

hip thrust

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

leg curl

2 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

Hip Adduction

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
30 sec
2
100% TM
15
30 sec
3
100% TM
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

Hip Abduction

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

side plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec

side plank

2 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
120 sec
2
90% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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
120 sec
5
50% TM
10
120 sec

bench press

5 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

Cable Fly

3 sets

pullup

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

pullup

3 sets

Overhead Triceps Cross-over

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

Overhead Triceps Cross-over

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

seated cable row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec
2
50% TM
10
75 sec
3
50% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

shrug

3 sets

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 1.5 kg

External Rotation

3 sets

Week 3 Day 4

hack squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
120 sec
2
90% TM
3
120 sec
3
95% TM
1 +
amrap
Prog. Overload
120 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 5 kg

hack squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

calf raise

2 sets

Tibialis Raises (both legs)

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2 kg

Tibialis Raises (both legs)

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
70% TM
10
75 sec
3
75% TM
10 +
amrap
Prog. Overload
75 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 5 kg

bulgarian split squat

3 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg

Crunch

1 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-6 reps, increase TM by 2.5 kg
2
100% TM
1
120 sec

Pallof Press

2 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
75 sec
2
50% TM
5
75 sec

overhead press

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
75 sec

t-bar row

1 sets

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1 sets

Week 4 Day 2 (deload week)

hack squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
75 sec
2
50% TM
5
75 sec

hack squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
75 sec
2
50% TM
5
75 sec

romanian deadlift

2 sets

hanging leg raises

Set
Reps
Rest time
1
10
0 sec

hanging leg raises

1 sets

Week 4 Day 3 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
75 sec
2
50% TM
5
75 sec

bench press

2 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
30 sec

Cable Fly

1 sets

side plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec

side plank

2 sets