by Jim Wendler
5/3/1 Boring But Big — adaptive
Boring But Big pairs the canonical 5/3/1 main work with 5×10 BBB sets at 50-70% of training max. The result: heavy strength + substantial volume. Four days a week.
Frequency
4× / week
Length
4 weeks
Difficulty
intermediate
Progression
percentage
Each session: warm up the main lift, hit 5/3/1 sets, then 5×10 BBB at percentage. Optional accessory work after.
Linear progression by training max (TM) increases every 3-week cycle. Deload on week 4.
RepRoute tracks training max automatically and adjusts BBB volume to recovery markers when the Smart layer is active (Pro+).
Pros
- • Long-term sustainable progression
- • Builds both strength and mass
- • Low fatigue from main work — BBB handles volume
- • Clear weekly plan, easy to follow
Trade-offs
- • Requires barbell + squat rack + bench
- • Not ideal for complete beginners
- • Progress is slower than linear programs early on
Weekly structure
Day 1
Overhead Press + Deadlift
- Push (overhead)3×3-5 · 180s
- Hinge5×10-10 · 120s
- Pull (vertical)3×5-10 · 90s
- Core (anti-ext)3×8-12 · 60s
Day 2
Deadlift + Squat
- Hinge3×3-5 · 180s
- Squat5×10-10 · 120s
- Lunge3×8-12 · 90s
- Core (anti-rot)3×8-12 · 60s
Day 3
Bench Press + Overhead Press
- Push (horizontal)3×3-5 · 180s
- Push (overhead)5×10-10 · 120s
- Pull (row)4×8-12 · 90s
- Core (anti-ext)3×8-12 · 60s
Day 4
Squat + Bench Press
- Squat3×3-5 · 180s
- Push (horizontal)5×10-10 · 120s
- Pull (row)4×8-12 · 90s
- Lunge3×8-12 · 75s
RepRoute adaptations
- Training max progression handled automatically
- Deload week scheduled and respected
- BBB volume scaled if Smart context indicates fatigue (Pro+)
- Injury substitution preserves the percentage-based math
Common questions
It's late-novice or intermediate. Beginners get more from GZCLP or Greyskull LP first — there's not enough complexity to justify it for total novices.
Yes — BBB is most effective at 50-60% TM for hypertrophy emphasis. The volume is the point, not the load.
First Set Last uses the 5/3/1 first work-set weight for 5×5 instead of 5×10 at 50-70%. RepRoute supports both as variants.
Run 5/3/1 Boring But Big adapted to you
Free plan, no credit card. The program ships as authored — adaptations kick in only when you flag something.