Workout Routine

Free

5/3/1 Boring But Big (BBB)

by Broski

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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
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 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
50% TM
70 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
50% TM
70 lbs
10
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10 +
amrap
120 sec

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

barbell row

5×10+

curl

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

curl

3×10

lateral raise

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

lateral raise

3×10

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec

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

deadlift

8 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
120 sec

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

bench press

3×5+

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
75 sec
2
50% TM
20 lbs
10
75 sec
3
50% TM
20 lbs
10
75 sec
4
50% TM
20 lbs
10
75 sec
5
50% TM
20 lbs
10 +
amrap
75 sec

Cable Fly

5×10+

lat pulldown

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

lat pulldown

3×10

overhead triceps extension

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

overhead triceps extension

3×10

seated cable row

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

seated cable row

3×10

Week 1 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
120 sec
2
70% TM
95 lbs
5
120 sec
3
75% TM
100 lbs
5 +
amrap
120 sec

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

squat

3×5+

bulgarian split squat

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

bulgarian split squat

3×10

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
120 sec
2
80% TM
110 lbs
3
120 sec
3
85% TM
115 lbs
3 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 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
50% TM
70 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
50% TM
70 lbs
10
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10 +
amrap
120 sec

barbell row

5×10+

curl

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

curl

3×10

lateral raise

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

lateral raise

3×10

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
120 sec
2
80% TM
110 lbs
3
120 sec
3
85% TM
115 lbs
3 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec

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

deadlift

8 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 2 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
120 sec
2
80% TM
110 lbs
3
120 sec
3
85% TM
115 lbs
3 +
amrap
120 sec

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

bench press

3×3+

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
75 sec
2
50% TM
20 lbs
10
75 sec
3
50% TM
20 lbs
10
75 sec
4
50% TM
20 lbs
10
75 sec
5
50% TM
20 lbs
10 +
amrap
75 sec

Cable Fly

5×10+

lat pulldown

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

lat pulldown

3×10

overhead triceps extension

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

overhead triceps extension

3×10

seated cable row

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

seated cable row

3×10

Week 2 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
3
120 sec
2
80% TM
110 lbs
3
120 sec
3
85% TM
115 lbs
3 +
amrap
120 sec

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

squat

3×3+

bulgarian split squat

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

bulgarian split squat

3×10

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
120 sec
2
90% TM
120 lbs
3
120 sec
3
95% TM
130 lbs
1 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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
50% TM
70 lbs
10
120 sec
2
50% TM
70 lbs
10
120 sec
3
50% TM
70 lbs
10
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

5×10+

curl

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

curl

3×10+

lateral raise

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

lateral raise

3×10+

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
120 sec
2
90% TM
120 lbs
3
120 sec
3
95% TM
130 lbs
1 +
amrap
120 sec
4
50% TM
70 lbs
10
120 sec
5
50% TM
70 lbs
10
120 sec
6
50% TM
70 lbs
10
120 sec
7
50% TM
70 lbs
10
120 sec
8
50% TM
70 lbs
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

deadlift

8 sets

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
120 sec
2
90% TM
120 lbs
3
120 sec
3
95% TM
130 lbs
1 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

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

bench press

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
75 sec
2
50% TM
20 lbs
10
75 sec
3
50% TM
20 lbs
10
75 sec
4
50% TM
20 lbs
10
75 sec
5
50% TM
20 lbs
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 6 lbs

Cable Fly

5×10+

lat pulldown

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

lat pulldown

3×10+

overhead triceps extension

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

overhead triceps extension

3×10+

seated cable row

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

seated cable row

3×10+

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
120 sec
2
90% TM
120 lbs
3
120 sec
3
95% TM
130 lbs
1 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

squat

3 sets

bulgarian split squat

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

bulgarian split squat

3×10+

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

hanging leg raises

Set
Reps
Rest time
1
10
120 sec

hanging leg raises

1×10

side plank

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

side plank

2×60 s

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec

overhead press

3×5

barbell row

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

barbell row

3×10

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec

deadlift

3×5

plank

Set
Time
Rest time
1
60 sec
120 sec

plank

1×60 s

Week 4 Day 3 (deload week)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec

bench press

3×5

Week 4 Day 4 (deload week)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
120 sec
2
50% TM
70 lbs
5
120 sec
3
60% TM
80 lbs
5
120 sec

squat

3×5

plank

Set
Time
Rest time
1
30 sec
100 sec

plank

1×30 s