5/3/1 Boring But Big
5/3/1 Boring But Big is a 4-day powerbuilding training approach focused on strength and size. Use it as a starting point for organizing and tracking consistent training.
What is the 5/3/1 Boring But Big?
5/3/1 Boring But Big is a 4-day powerbuilding training approach focused on strength and size. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5/3/1 main work
- Overhead Press — 5/3/1 main work
- Squat — 5×10 BBB supplemental work
- Press assistance
BBB adds substantial supplemental volume after the primary 5/3/1 work.
- Bench Press — 5/3/1 main work
- Deadlift — 5/3/1 main work
- Bench or related lift — 5×10 BBB supplemental work
- Pull assistance
Use the Training Max for the main 5/3/1 work; supplemental loading is deliberately submaximal.
- Overhead Press — 5/3/1 main work
- Squat — 5/3/1 main work
- Press — 5×10 BBB supplemental work
- Single-leg / core work
Keep supplemental volume recoverable so the next cycle remains productive.
- Deadlift — 5/3/1 main work
- Bench Press — 5/3/1 main work
- Deadlift or bench — 5×10 BBB supplemental work
- Pull / arm assistance
The exact BBB pairing varies by template; this page is a representative structure.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured powerbuilding routine with a clear weekly schedule.
Goal
Strength and size
Progression
Run the 5s, 3s and 5/3/1 waves across the cycle, followed by a deload or recovery week. Update the Training Max conservatively between cycles.
Accuracy note
BBB is one of many 5/3/1 templates. This page summarizes the classic 5×10 supplemental concept without claiming one universal pairing or loading prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5/3/1 Boring But Big
How many days per week is the 5/3/1 Boring But Big?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 5/3/1 Boring But Big for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the 5/3/1 Boring But Big in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.