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5/3/1 Boring But Big

About 5/3/1 Boring But Big▸

Master Roshi's secret to strength: boring reps, huge results. 4-week cycles (5s, 3s, 5/3/1, deload) with 5×10 supplemental volume. 4 days per week. Inspired by Jim Wendler's 5/3/1 BBB.

By Gravity Room

80 total workouts4 per week16-day rotation

How it works

Day structure

Sem. 1 (5s) — Sentadilla
  • mainsquat1x5
  • mainsquat1x5
  • mainsquat1x5+
  • supplementalsquat5x10
Sem. 1 (5s) — Press Banca
  • mainbench1x5
  • mainbench1x5
  • mainbench1x5+
  • supplementalbench5x10
Sem. 1 (5s) — Peso Muerto
  • maindeadlift1x5
  • maindeadlift1x5
  • maindeadlift1x5+
  • supplementaldeadlift5x10
Sem. 1 (5s) — Press Militar
  • mainohp1x5
  • mainohp1x5
  • mainohp1x5+
  • supplementalohp5x10
Sem. 2 (3s) — Sentadilla
  • mainsquat1x3
  • mainsquat1x3
  • mainsquat1x3+
  • supplementalsquat5x10
Sem. 2 (3s) — Press Banca
  • mainbench1x3
  • mainbench1x3
  • mainbench1x3+
  • supplementalbench5x10
Sem. 2 (3s) — Peso Muerto
  • maindeadlift1x3
  • maindeadlift1x3
  • maindeadlift1x3+
  • supplementaldeadlift5x10
Sem. 2 (3s) — Press Militar
  • mainohp1x3
  • mainohp1x3
  • mainohp1x3+
  • supplementalohp5x10
Sem. 3 (5/3/1) — Sentadilla
  • mainsquat1x5
  • mainsquat1x3
  • mainsquat1x1+
  • supplementalsquat5x10
Sem. 3 (5/3/1) — Press Banca
  • mainbench1x5
  • mainbench1x3
  • mainbench1x1+
  • supplementalbench5x10
Sem. 3 (5/3/1) — Peso Muerto
  • maindeadlift1x5
  • maindeadlift1x3
  • maindeadlift1x1+
  • supplementaldeadlift5x10
Sem. 3 (5/3/1) — Press Militar
  • mainohp1x5
  • mainohp1x3
  • mainohp1x1+
  • supplementalohp5x10
Descarga — Sentadilla
  • mainsquat1x5
  • mainsquat1x5
  • mainsquat1x5
Descarga — Press Banca
  • mainbench1x5
  • mainbench1x5
  • mainbench1x5
Descarga — Peso Muerto
  • maindeadlift1x5
  • maindeadlift1x5
  • maindeadlift1x5
Descarga — Press Militar
  • mainohp1x5
  • mainohp1x5
  • mainohp1x5

Exercises (4)

mainsquatSecondary
mainbenchSecondary
maindeadliftSecondary
mainohpSecondary

Progression rules

  • Keep the current weightUndefined result
  • Update training max by 5 kgAMRAP set >= 1 reps
Day 1/ 80
Sem. 1 (5s) — Sentadilla○

Program weeks (relative)

Calendar view mode
MAINsquat
SerieKgReps
17.5
MAINsquat
SerieKgReps
17.5
MAINsquat
SerieKgReps
1+7.5
SUPPLEMENTALsquat↓ Deload
SerieKgReps
15
25
35
45
55

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