5/3/1 Boring But Big
Jim Wendler's classic strength + size template. Heavy main lift followed by 5x10 BBB volume for hypertrophy.
4 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
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).
Sets marked 5/3/1 are percentages of your training max: the 5/3/1 calculator works out every weight of the cycle.
Run day 1 with no account