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
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 7.5 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 7.5 | 5 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1+ | 7.5 | 5+ |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | 5 | 10 | ||
| 2 | 5 | 10 | ||
| 3 | 5 | 10 | ||
| 4 | 5 | 10 | ||
| 5 | 5 | 10 |
5/3/1 Boring But Big runs 4 days per week, organized in 4-week cycles.
Each 4-week cycle follows a 5s week, a 3s week, a 5/3/1 week, and a deload week, with 5x10 supplemental volume on top of the main lifts.
Yes. It is classified as an intermediate strength program, built on Jim Wendler's 5/3/1 BBB and designed to add muscle and strength through high-volume 5x10 supplemental work.
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