5/3/1 Boring But Big: How It Works and How Long to Run It
Boring But Big is one of the best-known templates in Jim Wendler's 5/3/1 system. The name is accurate: every session is the same shape, and the volume is high. Here is how the version in the library is built, and how long it is meant to run.
The week
Four sessions, one main lift each:
| Day | Main lift | Then |
|---|
| 1 | Overhead press, 3 sets of 5/3/1 | Overhead press 5×10, chin-ups 5×10, dips |
| 2 | Deadlift, 3 sets of 5/3/1 | Deadlift 5×10 at 50% of training max, hanging leg raises |
| 3 | Bench press, 3 sets of 5/3/1 | Bench press 5×10, dumbbell rows 5×10, triceps pushdowns |
| 4 | Back squat, 3 sets of 5/3/1 | Back squat 5×10, leg curls 5×10, planks |
That is 13 to 16 working sets a session and 61 a week. It needs a barbell and a full gym.
How the two parts work
The main lift follows the 5/3/1 wave. In the published template, weights are calculated from a training max, set a little below your real one-rep max (the template uses 90%). Across a cycle the top set gets heavier and the reps drop: fives, then threes, then a 5/3/1 week. The free 5/3/1 calculator works out every set of the cycle from your one-rep maxes, including the 5×10.
The "Boring But Big" part is five sets of ten of the same lift, much lighter. It builds muscle and practice with the movement. It is supposed to feel easy at the start of a program; by set five of squats it won't.
How long to run it
The library's version runs 12 weeks: three 4-week cycles. After each cycle the training max goes up by 5 lb for the press and bench and 10 lb for the squat and deadlift. Over 12 weeks that is 15 lb on the upper lifts and 30 lb on the lower ones.
That progression is deliberately slow. It is written for lifters who can no longer add weight every session, which is why the program is rated intermediate. If you can still add weight to the bar each workout, a beginner program will move faster. Strength training for beginners explains when to switch.
After 12 weeks you can run more cycles the same way, as long as the main lifts keep moving. If the 5×10 sets are grinding, lower their weight before touching the main lift.
BBB Beefcake
The library also has 5/3/1 BBB Beefcake, an advanced 8-week variant. The main lifts are the same; the 5×10 work runs at 60% of the training max on most days and adds weight every two weeks, with a deload in week four. It has fewer sets, 52 a week against 61, but heavier 5×10 work, so start with the standard version.
FAQ
How long should I run Boring But Big?
The library's version is 12 weeks, three cycles of four. Keep going with more cycles while the training max keeps rising and the 5×10 sets stay clean.
Is Boring But Big good for beginners?
It is rated intermediate. Its progression adds weight once a month, not every session, which is slower than a beginner needs.
How heavy should the 5×10 be?
The deadlift 5×10 in the library's version is prescribed at 50% of the training max. Start light; the point is ten clean reps on all five sets.
Try it
Day 1 of Boring But Big, the press day, runs without an account, with every set and rest period written out.