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The program

5/3/1 Boring But Big

Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
4 weeks
Main lifts
13

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the 5/3/1 Boring But Big (BBB) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Overhead Press 5/3/1 + 5×10 BBBOverhead Press1565%85 lbs2×10—
Overhead Press 5/3/1 + 5×10 BBBOverhead Press1575%100 lbs1×25 + 1×2.5—
Overhead Press 5/3/1 + 5×10 BBBOverhead Press15+85%110 lbs1×25 + 1×5 + 1×2.55+ AMRAP set (leave 1–2 reps in the tank)
Overhead Press 5/3/1 + 5×10 BBBOverhead Press51055%70 lbs1×10 + 1×2.5Boring But Big 5×10 supplemental hypertrophy volume
Overhead Press 5/3/1 + 5×10 BBBChin-Up510————
Overhead Press 5/3/1 + 5×10 BBBFace Pull315————
Deadlift 5/3/1 + 5×10 BBBDeadlift1565%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Deadlift 5/3/1 + 5×10 BBBDeadlift1575%245 lbs2×45 + 1×10—
Deadlift 5/3/1 + 5×10 BBBDeadlift15+85%275 lbs2×45 + 1×255+ AMRAP set (leave 1–2 reps in the tank)
Deadlift 5/3/1 + 5×10 BBBDeadlift51055%180 lbs1×45 + 2×10 + 1×2.5Boring But Big 5×10 supplemental sets
Deadlift 5/3/1 + 5×10 BBBHanging Leg Raise512————
Deadlift 5/3/1 + 5×10 BBBLeg Curl312————
Bench Press 5/3/1 + 5×10 BBBBench Press1565%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Bench Press 5/3/1 + 5×10 BBBBench Press1575%150 lbs1×45 + 1×5 + 1×2.5—
Bench Press 5/3/1 + 5×10 BBBBench Press15+85%170 lbs1×45 + 1×10 + 1×5 + 1×2.55+ AMRAP set (leave 1–2 reps in the tank)
Bench Press 5/3/1 + 5×10 BBBBench Press51055%110 lbs1×25 + 1×5 + 1×2.5Boring But Big 5×10 supplemental bench volume
Bench Press 5/3/1 + 5×10 BBBDumbbell Row510————
Bench Press 5/3/1 + 5×10 BBBCable Pushdown312————
Bench Press 5/3/1 + 5×10 BBBDumbbell Curl312————
Squat 5/3/1 + 5×10 BBBSquat1565%175 lbs1×45 + 2×10—
Squat 5/3/1 + 5×10 BBBSquat1575%205 lbs1×45 + 1×25 + 1×10—
Squat 5/3/1 + 5×10 BBBSquat15+85%230 lbs2×45 + 1×2.55+ AMRAP set (leave 1–2 reps in the tank)
Squat 5/3/1 + 5×10 BBBSquat51055%150 lbs1×45 + 1×5 + 1×2.5Boring But Big 5×10 supplemental squat sets
Squat 5/3/1 + 5×10 BBBRomanian Deadlift310————
Squat 5/3/1 + 5×10 BBBAb Wheel Rollout412————
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General strength plan

4-day 5/3/1 strength waves + 5×10 barbell hypertrophy

Intermediate lifters seeking a simple, proven 4-day barbell strength and muscular size block.

Before choosing this plan

The 5×10 supplemental sets on Squat and Deadlift are metabolically demanding; keep supplemental percentages at 55% of your training max.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Chin-up bar
  • Dumbbells

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Pairs the 4-week 5/3/1 percentage wave (5+, 3+, 1+, Deload) with 5×10 Boring But Big supplemental sets and lat, core, and arm assistance.

Methodology and sources

Jim Wendler: Boring But Big 3-Month Challenge

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Overhead Press 5/3/1 + 5×10 BBB

Overhead Press main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5+ AMRAP set (leave 1–2 reps in the tank)

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental hypertrophy volume

Chin-Up accessory

  • 5 × 10working

    Rest 1:30

Face Pull accessory

  • 3 × 15working

    Rest 1:00

Day 2 · Deadlift 5/3/1 + 5×10 BBB

Deadlift main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5+ AMRAP set (leave 1–2 reps in the tank)

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental sets

Hanging Leg Raise accessory

  • 5 × 12working

    Rest 1:00

Leg Curl accessory

  • 3 × 12working

    Rest 1:00

Day 3 · Bench Press 5/3/1 + 5×10 BBB

Bench Press main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5+ AMRAP set (leave 1–2 reps in the tank)

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental bench volume

Dumbbell Row accessory

  • 5 × 10working

    Rest 1:30

Cable Pushdown accessory

  • 3 × 12working

    Rest 1:00

Dumbbell Curl accessory

  • 3 × 12working

    Rest 1:00

Day 4 · Squat 5/3/1 + 5×10 BBB

Squat main

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    5+ AMRAP set (leave 1–2 reps in the tank)

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental squat sets

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

Week 2

4 sessions

Day 1 · Overhead Press 5/3/1 + 5×10 BBB

Overhead Press main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    3+ AMRAP set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental hypertrophy volume

Chin-Up accessory

  • 5 × 10working

    Rest 1:30

Face Pull accessory

  • 3 × 15working

    Rest 1:00

Day 2 · Deadlift 5/3/1 + 5×10 BBB

Deadlift main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    3+ AMRAP set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental sets

Hanging Leg Raise accessory

  • 5 × 12working

    Rest 1:00

Leg Curl accessory

  • 3 × 12working

    Rest 1:00

Day 3 · Bench Press 5/3/1 + 5×10 BBB

Bench Press main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    3+ AMRAP set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental bench volume

Dumbbell Row accessory

  • 5 × 10working

    Rest 1:30

Cable Pushdown accessory

  • 3 × 12working

    Rest 1:00

Dumbbell Curl accessory

  • 3 × 12working

    Rest 1:00

Day 4 · Squat 5/3/1 + 5×10 BBB

Squat main

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    3+ AMRAP set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental squat sets

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

Week 3

4 sessions

Day 1 · Overhead Press 5/3/1 + 5×10 BBB

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:30

    1+ AMRAP top set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental hypertrophy volume

Chin-Up accessory

  • 5 × 10working

    Rest 1:30

Face Pull accessory

  • 3 × 15working

    Rest 1:00

Day 2 · Deadlift 5/3/1 + 5×10 BBB

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:30

    1+ AMRAP top set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental sets

Hanging Leg Raise accessory

  • 5 × 12working

    Rest 1:00

Leg Curl accessory

  • 3 × 12working

    Rest 1:00

Day 3 · Bench Press 5/3/1 + 5×10 BBB

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:30

    1+ AMRAP top set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental bench volume

Dumbbell Row accessory

  • 5 × 10working

    Rest 1:30

Cable Pushdown accessory

  • 3 × 12working

    Rest 1:00

Dumbbell Curl accessory

  • 3 × 12working

    Rest 1:00

Day 4 · Squat 5/3/1 + 5×10 BBB

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

    Rest 2:30

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

    Rest 3:30

    1+ AMRAP top set

  • 5 × 10 @ 55% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental squat sets

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00

Week 4

4 sessions

Day 1 · Overhead Press 5/3/1 + 5×10 BBB

Overhead Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 3 × 10 @ 45% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental hypertrophy volume

Chin-Up accessory

  • 5 × 10working

    Rest 1:30

Face Pull accessory

  • 3 × 15working

    Rest 1:00

Day 2 · Deadlift 5/3/1 + 5×10 BBB

Deadlift main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 3 × 10 @ 45% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental sets

Hanging Leg Raise accessory

  • 5 × 12working

    Rest 1:00

Leg Curl accessory

  • 3 × 12working

    Rest 1:00

Day 3 · Bench Press 5/3/1 + 5×10 BBB

Bench Press main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 3 × 10 @ 45% (start light, add 5 lb/session)working

    Rest 1:30

    Boring But Big 5×10 supplemental bench volume

Dumbbell Row accessory

  • 5 × 10working

    Rest 1:30

Cable Pushdown accessory

  • 3 × 12working

    Rest 1:00

Dumbbell Curl accessory

  • 3 × 12working

    Rest 1:00

Day 4 · Squat 5/3/1 + 5×10 BBB

Squat main

  • 1 × 5 @ 40% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

    Rest 1:30

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

    Rest 2:00

  • 3 × 10 @ 45% (start light, add 5 lb/session)working

    Rest 2:00

    Boring But Big 5×10 supplemental squat sets

Romanian Deadlift accessory

  • 3 × 10working

    Rest 1:30

Ab Wheel Rollout accessory

  • 4 × 12working

    Rest 1:00