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 supplemental 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
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
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.
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.
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 or check out the 5/3/1 Glossary.
Happy lifting!