Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
        • Best Pre Workout for Women
      • Best Whey Protein Powder
      • Strongest Fat Burner
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » 4 Week Powerlifting & Strength Programs » Boring But Big: 5/3/1 BBB Spreadsheets

Boring But Big: 5/3/1 BBB Spreadsheets

Last updated October 4, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.

Contents

  • 1 Recommended Reading
  • 2 5/3/1 BBB Spreadsheets
    • 2.1 5/3/1 BBB Spreadsheet #1
    • 2.2 5/3/1 BBB Spreadsheet #2
    • 2.3 5/3/1 BBB 3 Month Challenge Spreadsheet
  • 3 How to Structure 5/3/1 and BBB Lifts in a Training Week
    • 3.1 BBB Example 1: 5/3/1 and BBB Lift are the Same
    • 3.2 BBB Example 2: 5/3/1 and BBB Lift Vary
  • 4 Additional BBB Accessory Lift Options
  • 5 Questions about 5/3/1 BBB?
    • 5.1 Related Posts

Recommended Reading

Before diving in, I want to recommend actually reading the book. It will help you succeed more than a spreadsheet will!

The 5/3/1 BBB template (and many more) are detailed in Wendler’s 5/3/1 Second Edition.

It is also included in Wendler’s latest work: 5/3/1 Forever, which also includes 50 5/3/1 templates and “finally compiles all of Jim’s thoughts in one location.”

The second edition 5/3/1 is about 50% less expensive than Forever, so if you’re unsure about 5/3/1 and looking to learn more, the second edition will probably suit you just fine. If you want to buy one book and be done with it forever, go with, er, Forever.

5/3/1 BBB Spreadsheets

5/3/1 BBB Spreadsheet #1

Source

Wendler 5-3-1 BBB Spreadsheet

5/3/1 BBB Spreadsheet #2

This is simply another variation of the program above. Check out both and see which layout you prefer more.

Source

Wendler 5/3/1 Spreadsheet

5/3/1 BBB 3 Month Challenge Spreadsheet

This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, which was originally posted on T-Nation by Jim Wendler.

Source

531 Boring But Big 3 Month Challenge Josh | LiftVault.com

How to Structure 5/3/1 and BBB Lifts in a Training Week

Wendler provides two examples of how supplemental BBB sets can be added to the main 5/3/1 sets.

It’s important to note that you’re doing the same work in a given week. The only difference is how you’re spacing it out.

BBB Example 1: 5/3/1 and BBB Lift are the Same

Using this method, after the 5/3/1 work is done for a given lift, a variation of that same lift will be performed using the BBB rep scheme. For example, after overhead press is done for 5/3/1, it is also performed for 5 sets of 10 reps – usually at 50% of your training max (training max = 80-90% of “true” 1RM, e.g. if your 1RM = 100 kg, your training max is 80 kg to 90 kg).

A lat accessory is also done using the same rep scheme.

If you like to prefer to train a muscle group once per week, this might be a good set up for you.

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 method, the main 5/3/1 work and the BBB supplemental lifts will work different muscle groups. This has the potential advantage of leaving you feeling “fresher” for the BBB lifts and also performing each movement twice each week instead of twice.

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 movement and the primary BBB movement, 1 to 3 accessory movements can be done. Both of the examples shown above include one accessory movement (lat work or abs). You should probably keep that recommended accessory. Keep reading if you feel you need to add more accessory work.

You can program up to three accessory movements, but this should be done intelligently. You don’t want to do so much accessory work that you’re still sore going into the next workout and inhibiting progress on your main lifts. That’s counterproductive.

If you’re unsure, it’s probably best to start with one accessory movement for at least 4 weeks before adding others. But hey, I’m not Jim Wendler and I’m not your boss. Listen to your body.

The below ideas are for accessories #2 and #3, should you decide to do more than one, which is an optional decision.

  • 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

Again, if any of this is confusing or you have questions, I’d recommend making a small investment in your training by reading 5/3/1 Second Edition or 5/3/1 Forever.

Questions about 5/3/1 BBB?

Discuss 5/3/1 BBB with other lifters on the Lift Vault Forum.

Happy lifting!

Related Posts

  • Jim Wendler's 5/3/1 Workout Program Spreadsheets

    More of a template than a strict program, many variations of 5/3/1 exist. You'll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler's popular…

  • GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

    Updates: May 18, 2020 Added a section for "Key GZCL Concepts & Program Differences" which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for…

  • Benching the Monolith Program Spreadsheet

    Benching the Monolith is a version of Jim Wendler's Building the Monolith program that focuses on, you guessed it, the bench press. Original program by Jim Wendler, program variation via /u/BenchPolkov  

  • 5/3/1 BBB for Bodybuilding Spreadsheet

    5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler's 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength. It is run for 7 weeks per cycle with 4 training days per week. It was written by /u/GriefandHoz…

  • Cowboy Method Spreadsheets - Original and Modified

    While the Texas Method has long been a popular intermediate program for graduates of Rippetoe's Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method. Included here are the Original Cowboy Method and a…

  • nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)

    nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those…

Filed Under: 4 Week Programs, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Latest Programs

  • Best Pre Workout without Beta Alanine
  • Best Creatine HCL Supplements
  • Best Intra Workout Supplements
  • Dark Energy Pre Workout Alternatives
  • Wrecked Extreme Pre Workout Review

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer