Workout Routine

Free

5/3/1 Boring But Big (BBB) w/ warmups

by barydos

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Week 1 Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
75% TM
100 lbs
5
150 sec
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

deadlift

11 sets

Week 1 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

bench press

11 sets

Week 1 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

squat

11 sets

Week 1 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
65% TM
90 lbs
5
150 sec
5
70% TM
95 lbs
5
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

overhead press

11 sets

Week 2 Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

deadlift

11 sets

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
60% TM
80 lbs
3
120 sec
3
50% TM
70 lbs
5
60 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

bench press

11 sets

Week 2 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

squat

11 sets

Week 2 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
75% TM
100 lbs
3
150 sec
5
80% TM
110 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

overhead press

11 sets

Week 3 Day 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

deadlift

11 sets

Week 3 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

bench press

11 sets

Week 3 Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

squat

11 sets

Week 3 Day 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
50% TM
70 lbs
5
60 sec
3
60% TM
80 lbs
3
120 sec
4
85% TM
115 lbs
5
150 sec
5
90% TM
120 lbs
3
150 sec
6
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
7
50% TM
70 lbs
10
150 sec
8
50% TM
70 lbs
10
150 sec
9
50% TM
70 lbs
10
150 sec
10
50% TM
70 lbs
10
150 sec
11
50% TM
70 lbs
10
150 sec

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

overhead press

11 sets

Week 4 Day 1 (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

Week 4 Day 2 (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

Week 4 Day 3 (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

Week 4 Day 4 (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