Workout Routine

5/3/1 Boring But Big – 4-Day Strength Program

by Hardy

Jim Wendler's 5/3/1 Boring But Big (BBB): the classic 4-day strength program built on squat, bench press, deadlift and overhead press over a 4-week cycle. Three working weeks plus a deload, with every set calculated from your training max by Hardy automatically.

Weekly structure

Each workout is one main lift at training-max (TM) percentages with an AMRAP final set, followed by the Boring But Big supplemental work — 5×10 of the same lift at 50% TM — plus one accessory: chin-ups, hanging leg raises, dumbbell rows or leg curls.

  • Week 1: 5 reps at 65 / 75 / 85% of TM
  • Week 2: 3 reps at 70 / 80 / 90% of TM
  • Week 3: 5 / 3 / 1 reps at 75 / 85 / 95% of TM
  • Week 4 (deload): main lift only, 5 reps at 40 / 50 / 60% of TM

Progression

Your training max is 90% of your 1RM. After each completed cycle, add 2.5 kg to the upper-body training maxes and 5 kg to the lower-body ones — slow, sustainable strength progression.

Tips

Warm up to the first work set (for example 40 / 50 / 60% of TM for 5 / 5 / 3 reps), and follow Wendler's advice to add conditioning work 2–3 times per week alongside the lifting.

Starting TM is 90% of 1RM.

Workouts

Week 1 – Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

chinup

5 sets

Week 1 – Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

deadlift

8 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

Week 1 – Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

bench press

8 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

single arm row

5 sets

Week 1 – Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

squat

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

leg curl

5 sets

Week 2 – Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

chinup

5 sets

Week 2 – Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

deadlift

8 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

Week 2 – Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

bench press

8 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

single arm row

5 sets

Week 2 – Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
3
180 sec
2
80% TM
3
180 sec
3
90% TM
3 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

squat

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

leg curl

5 sets

Week 3 – Overhead Press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

chinup

5 sets

Week 3 – Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

deadlift

8 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec
3
15
90 sec
4
15
90 sec
5
15
90 sec

hanging leg raises

5 sets

Week 3 – Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

bench press

8 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

single arm row

5 sets

Week 3 – Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
3
180 sec
3
95% TM
1 +
amrap
180 sec
4
50% TM
10
90 sec
5
50% TM
10
90 sec
6
50% TM
10
90 sec
7
50% TM
10
90 sec
8
50% TM
10
90 sec

squat

8 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec
4
–
–
8-12
90 sec
5
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.5 kg; failing at the bottom decreases it by 2.5 kg.

leg curl

5 sets

Week 4 – Overhead Press (Deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

overhead press

3 sets

Week 4 – Deadlift (Deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

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

deadlift

3 sets

Week 4 – Bench Press (Deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

3 sets

Week 4 – Squat (Deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
180 sec
2
50% TM
5
180 sec
3
60% TM
5
180 sec

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

squat

3 sets