Workout Routine

Free

5/3/1 Boring But Big (BBB) - Custom Assistance

by ehurenkamp

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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
70% TM
95 lbs
5
150 sec
3
75% TM
100 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

Pull-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

Pull-Ups

5×10

Dips

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Dips

3×12

Dumbell curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Dumbell curls

3×12

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec

hanging leg raises

3×15

Week 1 Day 2

deadlift

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

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

deadlift

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec

barbell row

6×10

ab wheel

Set
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec

ab wheel

3×1

Week 1 Day 3

bench press

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

Pull-Ups

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

Pull-Ups

3×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead triceps extensions

3×12

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Curls

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Cable crunch

3×20

Week 1 Day 4

squat

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

face pull

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

face pull

3×15

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

Week 2 Day 1

overhead press

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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 2 Day 2

deadlift

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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10

Week 2 Day 3

bench press

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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 2 Day 4

squat

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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
150 sec
2
90% TM
120 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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
150 sec
2
90% TM
120 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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
150 sec
2
90% TM
120 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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 3 Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
150 sec
2
90% TM
120 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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10

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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 4 Day 2 (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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10

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

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
150 sec
2
50% TM
70 lbs
10
150 sec
3
50% TM
70 lbs
10
150 sec
4
50% TM
70 lbs
10
150 sec
5
50% TM
70 lbs
10
150 sec

barbell row

5×10

Week 4 Day 4 (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

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

Cable crunch

5×10