5/3/1 Boring But Big
Jim Wendler's classic strength + size template. Heavy main lift followed by 5x10 BBB volume for hypertrophy.
Frequency: 4x / week · Duration: 12 weeks · Workout: ~60 min · Level: Intermediate
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What the week adds up to
4 training days, 15 exercises across the week, 61 sets in total in the 1-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 15 different exercises rather than repeating a few.
Goals: Strength, Muscle Gain
Equipment: Barbell, Full Gym
Weekly Schedule
Sets marked 5/3/1 are percentages of your training max: the 5/3/1 calculator works out every weight of the cycle.
Press Day — Shoulders + Chest
- Overhead Press: 3 × 5/3/1, rest 3 min
- Overhead Press BBB: 5 × 10, rest 90s
- Chin-ups: 5 × 10, rest 90s
- Dips: 3 × AMRAP, rest 90s
Deadlift Day — Posterior Chain
3 exercises (Pro).
Bench Day — Chest + Triceps
4 exercises (Pro).
Squat Day — Legs
4 exercises (Pro).
Progression Guidance
Add 5lb upper / 10lb lower to training max each cycle (4 weeks).