The program
5/3/1 Boring But Big (BBB): Free Spreadsheet, Percentages & Tracker
Free 5/3/1 Boring But Big (BBB) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 4 weeks
- Main lifts
- 13
What you’ll train
The main movements in this program.
- Overhead Press
- Chin-Up
- Face Pull
- Deadlift
- Hanging Leg Raise
- Leg Curl
- Bench Press
- Dumbbell Row
- Cable Pushdown
- Dumbbell Curl
- Squat
- Romanian Deadlift
- Ab Wheel Rollout
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. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the 5/3/1 Boring But Big (BBB) spreadsheet
Calculate your 5/3/1 Boring But Big (BBB) weights
Free 5/3/1 Boring But Big (BBB) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Overhead Press 5/3/1 + 5×10 BBB | Overhead Press | 1 | 5 | 65% | 95 lbs | 1×25 | — |
| Overhead Press 5/3/1 + 5×10 BBB | Overhead Press | 1 | 5 | 75% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Overhead Press 5/3/1 + 5×10 BBB | Overhead Press | 1 | 5+ | 85% | 125 lbs | 1×25 + 1×10 + 1×5 | 5+ AMRAP set (leave 1–2 reps in the tank) |
| Overhead Press 5/3/1 + 5×10 BBB | Overhead Press | 5 | 10 | 55% | 80 lbs | 1×10 + 1×5 + 1×2.5 | Boring But Big 5×10 supplemental hypertrophy volume |
| Overhead Press 5/3/1 + 5×10 BBB | Chin-Up | 5 | 10 | — | — | — | — |
| Overhead Press 5/3/1 + 5×10 BBB | Face Pull | 3 | 15 | — | — | — | — |
| Deadlift 5/3/1 + 5×10 BBB | Deadlift | 1 | 5 | 65% | 235 lbs | 2×45 + 1×5 | — |
| Deadlift 5/3/1 + 5×10 BBB | Deadlift | 1 | 5 | 75% | 270 lbs | 2×45 + 2×10 + 1×2.5 | — |
| Deadlift 5/3/1 + 5×10 BBB | Deadlift | 1 | 5+ | 85% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | 5+ AMRAP set (leave 1–2 reps in the tank) |
| Deadlift 5/3/1 + 5×10 BBB | Deadlift | 5 | 10 | 55% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | Boring But Big 5×10 supplemental sets |
| Deadlift 5/3/1 + 5×10 BBB | Hanging Leg Raise | 5 | 12 | — | — | — | — |
| Deadlift 5/3/1 + 5×10 BBB | Leg Curl | 3 | 12 | — | — | — | — |
| Bench Press 5/3/1 + 5×10 BBB | Bench Press | 1 | 5 | 65% | 145 lbs | 1×45 + 1×5 | — |
| Bench Press 5/3/1 + 5×10 BBB | Bench Press | 1 | 5 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Bench Press 5/3/1 + 5×10 BBB | Bench Press | 1 | 5+ | 85% | 190 lbs | 1×45 + 1×25 + 1×2.5 | 5+ AMRAP set (leave 1–2 reps in the tank) |
| Bench Press 5/3/1 + 5×10 BBB | Bench Press | 5 | 10 | 55% | 125 lbs | 1×25 + 1×10 + 1×5 | Boring But Big 5×10 supplemental bench volume |
| Bench Press 5/3/1 + 5×10 BBB | Dumbbell Row | 5 | 10 | — | — | — | — |
| Bench Press 5/3/1 + 5×10 BBB | Cable Pushdown | 3 | 12 | — | — | — | — |
| Bench Press 5/3/1 + 5×10 BBB | Dumbbell Curl | 3 | 12 | — | — | — | — |
| Squat 5/3/1 + 5×10 BBB | Squat | 1 | 5 | 65% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Squat 5/3/1 + 5×10 BBB | Squat | 1 | 5 | 75% | 225 lbs | 2×45 | — |
| Squat 5/3/1 + 5×10 BBB | Squat | 1 | 5+ | 85% | 255 lbs | 2×45 + 1×10 + 1×5 | 5+ AMRAP set (leave 1–2 reps in the tank) |
| Squat 5/3/1 + 5×10 BBB | Squat | 5 | 10 | 55% | 165 lbs | 1×45 + 1×10 + 1×5 | Boring But Big 5×10 supplemental squat sets |
| Squat 5/3/1 + 5×10 BBB | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Squat 5/3/1 + 5×10 BBB | Ab Wheel Rollout | 4 | 12 | — | — | — | — |
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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
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
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
4
sessions
Week 1
4 sessions
Day 1 · Overhead Press 5/3/1 + 5×10 BBB
Overhead Press main
1 × 5 @ 65%working
Rest 2:30
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5+ AMRAP set (leave 1–2 reps in the tank)
5 × 10 @ 55%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%working
Rest 2:30
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5+ AMRAP set (leave 1–2 reps in the tank)
5 × 10 @ 55%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%working
Rest 2:30
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5+ AMRAP set (leave 1–2 reps in the tank)
5 × 10 @ 55%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%working
Rest 2:30
1 × 5 @ 75%working
Rest 2:30
1 × 5+ AMRAP @ 85%amrap
Rest 3:00
5+ AMRAP set (leave 1–2 reps in the tank)
5 × 10 @ 55%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
Week 2
4 sessions
Day 1 · Overhead Press 5/3/1 + 5×10 BBB
Overhead Press main
1 × 3 @ 70%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
3+ AMRAP set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
3+ AMRAP set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
3+ AMRAP set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 80%working
Rest 2:30
1 × 3+ AMRAP @ 90%amrap
Rest 3:00
3+ AMRAP set
5 × 10 @ 55%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
Week 3
4 sessions
Day 1 · Overhead Press 5/3/1 + 5×10 BBB
Overhead Press main
1 × 5 @ 75%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1+ AMRAP top set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1+ AMRAP top set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1+ AMRAP top set
5 × 10 @ 55%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%working
Rest 2:30
1 × 3 @ 85%working
Rest 3:00
1 × 1+ AMRAP @ 95%amrap
Rest 3:30
1+ AMRAP top set
5 × 10 @ 55%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
Week 4
4 sessions
Day 1 · Overhead Press 5/3/1 + 5×10 BBB
Overhead Press main
1 × 5 @ 40%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 5 @ 60%working
Rest 2:00
3 × 10 @ 45%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%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 5 @ 60%working
Rest 2:00
3 × 10 @ 45%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%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 5 @ 60%working
Rest 2:00
3 × 10 @ 45%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%working
Rest 1:30
1 × 5 @ 50%working
Rest 1:30
1 × 5 @ 60%working
Rest 2:00
3 × 10 @ 45%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