5/3/1 BBB for bodybuilding is a hypertrophy-focused interpretation of Jim Wendler’s 5/3/1 Boring But Big. It runs a 7-week cycle (two 5/3/1 waves plus a deload) across 4 training days per week. The twist that sets it apart: leg extensions and leg curls run as the main 5/3/1 lift, the squat and deadlift get demoted to supplemental slots, and you stack 5 supplemental movements at 5×10 behind every main lift. Every exercise is swappable through dropdown menus in the sheet.
It’s a high-volume bodybuilding spin on Wendler’s Boring But Big. Instead of squatting and deadlifting heavy off the 5/3/1 percentages, you push the legs with isolation work on the main slot and chase size with a wall of 5×10 accessory volume. The GriefandHoz deviations are deliberate: leg-ext/leg-curl as the main lift (the creator’s personal preference, not a Wendler prescription), 5 supplemental movements instead of 2, and the BBB 5×10 rep scheme on everything. The author describes it as a “bastardization of BBB which is a leader, with the accessory volume of an anchor.”
This one’s for lifters who like the 5/3/1 structure but want it aimed at size, not a 1RM. You should be comfortable customizing a template, because the default exercise selection reflects one person’s preferences and you’ll likely want to tweak it. If you’d rather keep squat/bench/deadlift/OHP as your main lifts, you can swap them back in a couple of clicks. Newer lifters are better served by a leaner program first, since the accessory volume here runs well past what most beginners can recover from.
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