Workout Routine

Free

5/3/1 BBB - VERSÃO MATTHEUS

by Matt42

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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.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Week 1 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

chinup

3×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Week 1 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

squat

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

dumbbell row

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

triceps extension

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

calf raise

3×15

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8 +
amrap
60 sec

incline bench press

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8 +
amrap
60 sec

curl

3×8+

Cable crunch

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

Cable crunch

3×10

Week 1 Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
150 sec
2
75% TM
100 lbs
5
150 sec
3
85% TM
115 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

deadlift

8 sets

pullup

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

pullup

3×10

Single leg curl

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

Single leg curl

3×10

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

chinup

3×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Week 2 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

squat

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

dumbbell row

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

triceps extension

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

calf raise

3×15+

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

incline bench press

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

curl

3×10+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cable crunch

3×15

Week 2 Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
150 sec
2
80% TM
110 lbs
3
150 sec
3
90% TM
120 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

deadlift

8 sets

pullup

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

pullup

3×10

Single leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10 +
amrap
30 sec

Single leg curl

3×10+

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

chinup

3×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Week 3 Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

squat

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

dumbbell row

3×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

skull crushers

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3×15

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

incline bench press

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

curl

3×10+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Cable crunch

3×10+

Week 3 Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

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

deadlift

8 sets

Single leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Single leg curl

3×10+

pullup

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

pullup

3×10

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

chinup

3×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Week 4 Day 2 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

squat

8 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

dumbbell row

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

triceps extension

3×10+

Week 4 Day 3 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

bench press

8 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

incline bench press

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

curl

3×10+

Cable crunch

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

Cable crunch

5×10+

Week 4 Day 4 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
150 sec
2
50% TM
70 lbs
5
150 sec
3
60% TM
80 lbs
5 +
amrap
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec
6
50% TM
70 lbs
10
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec

deadlift

8 sets

Single leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Single leg curl

3×10+

pullup

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

pullup

3×10