Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.
The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.
BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.
Table of Contents
- 1 5/3/1 BBB Video Overview
- 2 5/3/1 BBB on Boostcamp App
- 3 5/3/1 BBB Spreadsheets
- 4 Recommended Reading
- 5 How to Structure 5/3/1 and BBB Lifts in a Training Week
- 6 Additional BBB Accessory Lift Options
- 7 5/3/1 BBB FAQs
- 7.1 What percentage do you use for the BBB sets?
- 7.2 Can you actually deadlift 5 sets of 10 for the BBB work?
- 7.3 What’s the difference between BBB and FSL (First Set Last)?
- 7.4 How long should you run Boring But Big?
- 7.5 Is Boring But Big good for building size?
- 7.6 Is Boring But Big good for beginners?
5/3/1 BBB Video Overview
Wendler walks through the BBB template directly in this video:
5/3/1 BBB on Boostcamp App
5/3/1 Boring But Big - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of 5/3/1 Boring But Big (BBB) that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
5/3/1 BBB Spreadsheets
5/3/1 BBB Spreadsheet #1
Source: Jim Wendler
Wendler 5/3/1 BBB Spreadsheet | LiftVault.com
5/3/1 BBB Spreadsheet #2
This is a different layout of the same program. Check out both and use whichever format works better for you.
Source: ViolentZen.com
Wendler 5/3/1 Spreadsheet | LiftVault.com
5/3/1 BBB 3 Month Challenge Spreadsheet
This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, originally posted on Jim Wendler’s site.
Recommended Reading
Before diving in, I’d recommend actually reading the book. It’ll help you get more out of the program than any spreadsheet will.
The BBB template (and many others) are detailed in Wendler’s 5/3/1 Second Edition. It’s also covered in Wendler’s later book, 5/3/1 Forever, which includes 50 templates and “finally compiles all of Jim’s thoughts in one location.“
The Second Edition runs about 50% less than Forever, so if you’re new to 5/3/1 and want to learn the basics, start there. If you want one book that covers the whole system, go with Forever.
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
How to Structure 5/3/1 and BBB Lifts in a Training Week
Wendler provides two examples of how to pair the supplemental BBB sets with the main 5/3/1 work across the week. You’re doing the same total work either way. The only difference is how you space it out.
BBB Example 1: 5/3/1 and BBB Lift Are the Same
After the 5/3/1 sets for a given lift, you immediately do 5×10 of that same lift at 50% of your training max (training max = 80-90% of your true 1RM; if your 1RM is 100 kg, your training max is 80-90 kg). A lat accessory is also included on pressing days, and abs on lower-body days.
If you prefer to focus one muscle group per session, this setup works well for that.
From Wendler’s blog post:
Day One
- Press – 5/3/1
- Press – 5 sets of 10 reps
- Lat work – 5 sets of 10 reps
Day Two
- Deadlift – 5/3/1
- Deadlift – 5 sets of 10 reps
- Abs – 5 sets
Day Three
- Bench Press – 5/3/1
- Bench Press – 5 sets of 10 reps
- Lat work – 5 sets of 10 reps
Day Four
- Squat – 5/3/1
- Squat – 5 sets of 10 reps
- Abs – 5 sets
BBB Example 2: 5/3/1 and BBB Lift Vary
Using this approach, the main 5/3/1 lift and the BBB supplemental lift work different muscle groups. You’ll feel fresher for the BBB sets, and you end up hitting each movement twice per week instead of once.
Again, from Wendler’s blog post:
Day One
- Press – 5/3/1
- Bench Press – 5 sets of 10 reps
- Lat work – 5 sets of 10 reps
Day Two
- Deadlift – 5/3/1
- Squat – 5 sets of 10 reps
- Abs – 5 sets
Day Three
- Bench Press – 5/3/1
- Press – 5 sets of 10 reps
- Lat work – 5 sets of 10 reps
Day Four
- Squat – 5/3/1
- Deadlift – 5 sets of 10 reps
- Abs – 5 sets
Additional BBB Accessory Lift Options
After the main 5/3/1 work and the BBB supplemental sets, you can add 1 to 3 accessories. Both examples above already include one (lat work or abs). Keep that recommended accessory. Only add more if you genuinely feel you need the extra work.
You can go up to three accessories per session, but be smart about it. You don’t want to pile on so much extra work that you’re still sore going into the next session and falling behind on the main lifts.
If you’re unsure, stick with one accessory for at least 4 weeks before adding others. But I’m not Jim Wendler and I’m not your boss. Listen to your body.
The ideas below are for accessories #2 and #3, if you decide to go beyond one:
- Squat Day
- Dips
- Chins (Note: these count as lat work)
- Bench Press Day
- Dumbbell Rows
- Curls
- Tricep Pushdowns
- Face Pulls
- Deadlift Day
- Dips
- Face Pulls
- Overhead Press Day
- Chins
- Curls
- Triceps Pushdowns
- Face Pulls
If any of this is unclear, I’d recommend picking up 5/3/1 Second Edition or 5/3/1 Forever. The books answer a lot of questions the spreadsheets can’t.
5/3/1 BBB FAQs
What percentage do you use for the BBB sets?
Wendler recommends starting the 5×10 supplemental sets at 50% of your training max, not your true 1RM. Your training max is typically 80-90% of your actual 1RM, so the BBB sets end up around 40-45% of your 1RM. That sounds light, but 5 sets of 10 reps after your 5/3/1 work adds up fast. Don’t be a hero and start higher. You’ll regret it by week 3.
Some lifters eventually progress the BBB sets using a wave scheme (50%/60%/70% across a 3-week cycle), but Wendler’s original template keeps them at a flat 50%. Start there.
Can you actually deadlift 5 sets of 10 for the BBB work?
Technically yes, but most lifters find 5×10 deadlifts at 50% of their training max brutal enough to interfere with recovery. Wendler himself has acknowledged this and often suggests using the deadlift as the 5/3/1 main lift while running the squat (or Romanian deadlift) as the BBB supplemental on deadlift day instead. Example 2 above shows this pairing: Deadlift – 5/3/1 followed by Squat – 5×10.
If you do insist on deadlift 5×10, keep the percentage conservative, focus on form, and monitor recovery carefully.
What’s the difference between BBB and FSL (First Set Last)?
Both BBB and FSL (First Set Last) are 5/3/1 supplemental templates, but the volume and intensity differ. FSL has you do 3-5 sets using the weight from your first work set (the lowest of the three 5/3/1 sets for that week), which ends up being 65-70% of your training max. BBB uses 5 sets of 10 reps at a flat 50% of your training max: more reps, lower intensity.
BBB produces more hypertrophy-focused volume. FSL is easier to recover from and sits closer to the strength end of the spectrum. If you’re newer to 5/3/1 or concerned about recovery, FSL is the more conservative choice. BBB is the pick if adding size is the priority alongside strength.
How long should you run Boring But Big?
BBB doesn’t have a fixed end date. Wendler designed it as a long-term template you can run for multiple 3-week 5/3/1 cycles. Most lifters run it for 3-6 cycles (9-18 weeks) before taking a deload or switching templates. After that, it’s common to move to a different supplemental scheme (like FSL or SSL) before cycling back to BBB.
The 3 Month Challenge variant (spreadsheet #3 above) gives you a structured 12-week BBB progression with built-in intensity variation if you want a more defined timeline.
Is Boring But Big good for building size?
Yes. The 5×10 volume is specifically there to drive muscle growth. Running BBB consistently, eating enough, and sleeping well will produce noticeable size gains. The 5/3/1 main work keeps strength progressing at the same time, so you’re not trading one for the other. It’s one of the more popular choices among lifters who want to get stronger and bigger without running a dedicated bodybuilding program.
The caveat: BBB alone isn’t a hypertrophy-optimized program. The accessory work is minimal by bodybuilding standards. If pure muscle size is the main goal, a program built specifically for hypertrophy will likely produce faster results. But for strength-focused lifters who also want to put on size, BBB is a good option.
Is Boring But Big good for beginners?
No. BBB assumes you’ve already run base 5/3/1 and have a training max established for all four main lifts. The 5×10 volume on top of the 5/3/1 work is a lot, and beginners will burn out before they get the benefit. Start with 5/3/1 for Beginners. It’s built for lifters who haven’t established a solid base yet and won’t throw you into the deep end right away.
Happy lifting!
