5/3/1 Boring But Big
Jim Wendler's 5/3/1 main work + 5×10 Boring But Big accessories on the same lift. Intermediate program with planned deload every 4th week.
Goal of the plan
Jim Wendler's 5/3/1 main work + 5×10 Boring But Big accessories on the same lift. Intermediate program with planned deload every 4th week.
Who it is for
The source app labels this plan as Intermediate and places it in Strength.
Training split
4 training days per week: Overhead Press, Deadlift, Bench, Squat.
Exercise focus
- Overhead Press
- Chin-Up
- Deadlift
- Hanging Leg Raise
- Bench Press
- Dumbbell Row
- Back Squat
- Lying Leg Curl
Template structure
- Overhead Press (5/3/1 + BBB): 60 min, 3 exercises
- Deadlift (5/3/1 + BBB): 60 min, 3 exercises
- Bench (5/3/1 + BBB): 60 min, 3 exercises
- Squat (5/3/1 + BBB): 60 min, 3 exercises
Progression guidance
Suggested additionProgress by improving control first, then reps, then load. Keep technique stable before increasing intensity.
Recovery guidance
Suggested additionLeave at least one easier day after the hardest lower-body or conditioning session when possible.
Safety notes
Suggested additionUse loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.
Scaling options
Suggested additionBeginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.
