Workout Routine

Free

531BBB Radno

by Wallnaut

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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 85% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 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
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 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
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

overhead press

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
10
150 sec
2
100% TM
130 lbs
10
150 sec
3
100% TM
130 lbs
10
150 sec
4
100% TM
130 lbs
10
150 sec
5
100% TM
130 lbs
10
150 sec

curl

5×10

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 1 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 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
65% TM
85 lbs
5
150 sec
5
65% TM
85 lbs
5
150 sec
6
65% TM
85 lbs
5
150 sec
7
65% TM
85 lbs
5
150 sec
8
65% TM
85 lbs
5
150 sec

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

deadlift

8×5

dip

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
10
100 sec
2
60% TM
55 lbs
10
100 sec
3
60% TM
55 lbs
10
100 sec
4
60% TM
55 lbs
10
100 sec
5
60% TM
55 lbs
10
100 sec

dip

5×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
5
120 sec
2
100% TM
95 lbs
5
120 sec
3
100% TM
95 lbs
5
120 sec
4
100% TM
95 lbs
5
120 sec
5
100% TM
95 lbs
5
120 sec

pullup

5×5

Week 1 Day 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 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
65% TM
85 lbs
5
150 sec
5
65% TM
85 lbs
5
150 sec
6
65% TM
85 lbs
5
150 sec
7
65% TM
85 lbs
5
150 sec
8
65% TM
85 lbs
5
150 sec

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

barbell row

8×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
10
100 sec
2
50% TM
65 lbs
10
100 sec
3
50% TM
65 lbs
10
100 sec
4
65% TM
85 lbs
10
100 sec
5
65% TM
85 lbs
10
100 sec

overhead press

5×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
15
100 sec
2
100% TM
21 lbs
15
100 sec
3
100% TM
21 lbs
15
100 sec

hammer curl

3×15

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 1 Day 4

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
85 lbs
5
150 sec
2
70% TM
90 lbs
5
150 sec
3
75% TM
95 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
65% TM
85 lbs
5
150 sec
5
65% TM
85 lbs
5
150 sec
6
65% TM
85 lbs
5
150 sec
7
65% TM
85 lbs
5
150 sec
8
65% TM
85 lbs
5
150 sec

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

Zercher squat

8×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
5
120 sec
2
70% TM
90 lbs
5
100 sec
3
75% TM
95 lbs
5 +
amrap
Prog. Overload
100 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
65 lbs
10
100 sec
5
50% TM
65 lbs
10
100 sec
6
50% TM
65 lbs
10
100 sec
7
50% TM
65 lbs
10
100 sec
8
50% TM
65 lbs
10
100 sec

incline bench press

8 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 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
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

overhead press

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
10
150 sec
2
100% TM
130 lbs
10
150 sec
3
100% TM
130 lbs
10
150 sec
4
100% TM
130 lbs
10
150 sec
5
100% TM
130 lbs
10
150 sec

curl

5×10

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 2 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 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
75% TM
95 lbs
5
150 sec
5
75% TM
95 lbs
5
150 sec
6
75% TM
95 lbs
5
150 sec
7
75% TM
95 lbs
5
150 sec
8
75% TM
95 lbs
5
150 sec

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

deadlift

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
10
100 sec
2
65% TM
60 lbs
10
100 sec
3
65% TM
60 lbs
10
100 sec
4
65% TM
60 lbs
10
100 sec
5
65% TM
60 lbs
10
100 sec

dip

5×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
10
100 sec
2
65% TM
60 lbs
10
100 sec
3
65% TM
60 lbs
10
100 sec
4
65% TM
60 lbs
10
100 sec
5
65% TM
60 lbs
10
100 sec

pullup

5×10

Week 2 Day 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 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
75% TM
95 lbs
5
150 sec
5
75% TM
95 lbs
5
150 sec
6
75% TM
95 lbs
5
150 sec
7
75% TM
95 lbs
5
150 sec
8
75% TM
95 lbs
5
150 sec

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

barbell row

8 sets

overhead press

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

overhead press

5×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
15
100 sec
2
100% TM
21 lbs
15
100 sec
3
100% TM
21 lbs
15
100 sec

hammer curl

3×15

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 2 Day 4

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
3
150 sec
2
80% TM
100 lbs
3
150 sec
3
85% TM
110 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
75% TM
95 lbs
5
150 sec
5
75% TM
95 lbs
5
150 sec
6
75% TM
95 lbs
5
150 sec
7
75% TM
95 lbs
5
150 sec
8
75% TM
95 lbs
5
150 sec

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

Zercher squat

8 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
90 sec
2
@RPE7
16 lbs
10
90 sec
3
@RPE7
16 lbs
10
90 sec
4
@RPE7
16 lbs
10
90 sec
5
@RPE7
16 lbs
10
92 sec

hammer curl

5×10

incline bench press

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

incline bench press

8 sets

Week 3 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

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

overhead press

8 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
130 lbs
10
150 sec
2
100% TM
130 lbs
10
150 sec
3
100% TM
130 lbs
10
150 sec
4
100% TM
130 lbs
10
150 sec
5
100% TM
130 lbs
10
150 sec

curl

5×10

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 3 Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
85% TM
110 lbs
5
150 sec
5
85% TM
110 lbs
5
150 sec
6
85% TM
110 lbs
5
150 sec
7
85% TM
110 lbs
5
150 sec
8
85% TM
110 lbs
5
150 sec

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

deadlift

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
5
100 sec
2
65% TM
60 lbs
5
100 sec
3
65% TM
60 lbs
5
100 sec
4
65% TM
60 lbs
5
100 sec
5
65% TM
60 lbs
5
100 sec

dip

5×5

pullup

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

pullup

5×10

Week 3 Day 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
85% TM
110 lbs
5
150 sec
5
85% TM
110 lbs
5
150 sec
6
85% TM
110 lbs
5
150 sec
7
85% TM
110 lbs
5
150 sec
8
85% TM
110 lbs
5
150 sec

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

barbell row

8 sets

overhead press

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

overhead press

5×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
21 lbs
15
100 sec
2
100% TM
21 lbs
15
100 sec
3
100% TM
21 lbs
15
100 sec

hammer curl

3×15

Running

Set
Time
Rest time
1
30 sec
100 sec

Running

1×30 s

Week 3 Day 4

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
150 sec
2
90% TM
115 lbs
3
150 sec
3
95% TM
120 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
85% TM
110 lbs
5
150 sec
5
85% TM
110 lbs
5
150 sec
6
85% TM
110 lbs
5
150 sec
7
85% TM
110 lbs
5
150 sec
8
85% TM
110 lbs
5
150 sec

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

Zercher squat

8 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
90 sec
2
@RPE7
16 lbs
10
90 sec
3
@RPE7
16 lbs
10
90 sec
4
@RPE7
16 lbs
10
90 sec
5
@RPE7
16 lbs
10
90 sec

hammer curl

5×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
120 sec
2
90% TM
115 lbs
3
120 sec
3
95% TM
120 lbs
1 +
amrap
Prog. Overload
120 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
65 lbs
10
120 sec
5
50% TM
65 lbs
10
120 sec
6
50% TM
65 lbs
10
120 sec
7
50% TM
65 lbs
10
120 sec
8
50% TM
65 lbs
10
120 sec

incline bench press

8 sets

Week 4 Day 1 (deload week)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
150 sec
2
50% TM
65 lbs
5
150 sec
3
60% TM
75 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

overhead press

8 sets

curl

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

curl

5×10

Week 4 Day 2 (deload week)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
150 sec
2
50% TM
65 lbs
5
150 sec
3
60% TM
75 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

deadlift

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
60 lbs
5
100 sec
2
65% TM
60 lbs
5
100 sec
3
65% TM
60 lbs
5
100 sec
4
65% TM
60 lbs
5
100 sec
5
65% TM
60 lbs
5
100 sec

dip

5×5

Week 4 Day 3 (deload week)

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
150 sec
2
50% TM
65 lbs
5
150 sec
3
60% TM
75 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

barbell row

8 sets

push-ups

Set
Reps
Rest time
1
25
100 sec
2
25
100 sec
3
25
100 sec
4
25
100 sec
5
25
100 sec

push-ups

5×25

Week 4 Day 4 (deload week)

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
150 sec
2
50% TM
65 lbs
5
150 sec
3
60% TM
75 lbs
5 +
amrap
150 sec
4
50% TM
65 lbs
10
150 sec
5
50% TM
65 lbs
10
150 sec
6
50% TM
65 lbs
10
150 sec
7
50% TM
65 lbs
10
150 sec
8
50% TM
65 lbs
10
150 sec

Zercher squat

8 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
90 sec
2
@RPE7
16 lbs
10
90 sec
3
@RPE7
16 lbs
10
90 sec
4
@RPE7
16 lbs
10
90 sec
5
@RPE7
16 lbs
10
90 sec

hammer curl

5×10

Running

Running

Set
Time
Rest time
1
1 sec
0 sec

Running

1×1 s