Workout Routine
FreeJim 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.
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.
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.
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.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by .
Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.
Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.