Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.

• Jim Wendler 531 Second Edition Pdf
• Jim Wendler 531 Pdf
• Jim Wendler 531 Forever Pdf
• Jim Wendler Beyond 531 Pdf

Jim Wendler – deadlifted 710 using nothing higher than a 650 training max. Leigh An Jaskiewicz – benched 135x10 and 175x1 using nothing higher than a 140 training max. Phil Wylie – deadlifted 677 at a meet with a highest training pull of 550x9. Anyways, Wendler came out with a new book recently, '531 Forever.' There is a program in the new book called 'The Krypteia.' I have been doing it for a couple of months now with a lot success so I figured I would start a training log outlining what my workouts are looking like and give everyone a review of the program. Here is a spreadsheet for Jim Wendler’s 5/3/1 2nd Edition. Instruction: open the spreadsheet choose “File - Make a Copy” to copy it to your Google Docs or download the spreadsheet via “File - Download as” and choose your option you can edit the green cells Features: The 2nd edition of 531 takes the assistance exercise into. The original article by Jim Wendler that details 5/3/1 for Beginners (also known as '5314B') can be found here. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page. Academia.edu is a platform for academics to share research papers.

Contents

• 2 5/3/1 BBB Spreadsheets
• 3 How to Structure 5/3/1 and BBB Lifts in a Training Week
• 5 Questions about 5/3/1 BBB?

Recommended Reading

Before diving in, I want to recommend actually reading the book. It will help you succeed more than a spreadsheet will!

The 5/3/1 BBB template (and many more) are detailed in Wendler’s 5/3/1 Second Edition.

It is also included in Wendler’s latest work: 5/3/1 Forever, which also includes 50 5/3/1 templates and “finally compiles all of Jim’s thoughts in one location.”

The second edition 5/3/1 is about 50% less expensive than Forever, so if you’re unsure about 5/3/1 and looking to learn more, the second edition will probably suit you just fine. If you want to buy one book and be done with it forever, go with, er, Forever.

5/3/1 BBB Spreadsheets

5/3/1 BBB Spreadsheet #1

Wendler 5-3-1 BBB Spreadsheet

5/3/1 BBB Spreadsheet #2

This is simply another variation of the program above. Check out both and see which layout you prefer more.

Wendler 5/3/1 Spreadsheet

5/3/1 BBB 3 Month Challenge Spreadsheet

This spreadsheet is based on the 5/3/1 BBB 3 Month Challenge, which was originally posted on T-Nation by Jim Wendler.

531 Boring But Big 3 Month Challenge Josh | LiftVault.com

How to Structure 5/3/1 and BBB Lifts in a Training Week

Wendler provides two examples of how supplemental BBB sets can be added to the main 5/3/1 sets.

It’s important to note that you’re doing the same work in a given week. The only difference is how you’re spacing it out.

BBB Example 1: 5/3/1 and BBB Lift are the Same

Using this method, after the 5/3/1 work is done for a given lift, a variation of that same lift will be performed using the BBB rep scheme. For example, after overhead press is done for 5/3/1, it is also performed for 5 sets of 10 reps – usually at 50% of your training max (training max = 80-90% of “true” 1RM, e.g. if your 1RM = 100 kg, your training max is 80 kg to 90 kg).

A lat accessory is also done using the same rep scheme.

If you like to prefer to train a muscle group once per week, this might be a good set up for you.

From Wendler’s blog post:

Day One

• Press – 5/3/1
• Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Two

• Deadlift – 5/3/1
• Deadlift – 5 sets of 10 reps
• Abs – 5 sets

Day Three

• Bench Press – 5/3/1
• Bench Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Four

• Squat – 5/3/1
• Squat – 5 sets of 10 reps
• Abs – 5 sets

BBB Example 2: 5/3/1 and BBB Lift Vary

Using this method, the main 5/3/1 work and the BBB supplemental lifts will work different muscle groups. This has the potential advantage of leaving you feeling “fresher” for the BBB lifts and also performing each movement twice each week instead of twice.

Again, from Wendler’s blog post:

Day One

• Press – 5/3/1
• Bench Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Two

• Deadlift – 5/3/1
• Squat – 5 sets of 10 reps
• Abs – 5 sets

Day Three

• Bench Press – 5/3/1
• Press – 5 sets of 10 reps
• Lat work – 5 sets of 10 reps

Day Four

• Squat – 5/3/1
• Deadlift – 5 sets of 10 reps
• Abs – 5 sets

Additional BBB Accessory Lift Options

After the main 5/3/1 movement and the primary BBB movement, 1 to 3 accessory movements can be done. Both of the examples shown above include one accessory movement (lat work or abs). You should probably keep that recommended accessory. Keep reading if you feel you need to add more accessory work.

You can program up to three accessory movements, but this should be done intelligently. You don’t want to do so much accessory work that you’re still sore going into the next workout and inhibiting progress on your main lifts. That’s counterproductive.

If you’re unsure, it’s probably best to start with one accessory movement for at least 4 weeks before adding others. But hey, I’m not Jim Wendler and I’m not your boss. Listen to your body.

The below ideas are for accessories #2 and #3, should you decide to do more than one, which is an optional decision.

• Squat Day
  • Dips
  • Chins (Note: these count as lat work)
• Bench Press Day
  • Dumbbell Rows
  • Curls
  • Tricep Pushdowns
  • Face Pulls
• Deadlift Day
  • Dips
  • Face Pulls
• Overhead Press Day
  • Chins
  • Curls
  • Triceps Pushdowns
  • Face Pulls

Again, if any of this is confusing or you have questions, I’d recommend making a small investment in your training by reading 5/3/1 Second Edition or 5/3/1 Forever.

Questions about 5/3/1 BBB?

Discuss 5/3/1 BBB with other lifters on the Lift Vault Forum.

Happy lifting!

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Jim Wendler 531 Second Edition Pdf

More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.

The program is comprised of 3 and 4 week cycles, designed to run indefinitely.

Related: Jim Wendler’s Building the Monolith

Contents

• 1 Recommended Reading: Jim Wendler Books
• 2 5/3/1 FAQs
• 3 Spreadsheets
• 5 Updates:

Recommended Reading: Jim Wendler Books

5/3/1 Forever by Jim Wendler

The latest in the 5/3/1 series, 5/3/1 Forever collects all of Jim’s thinking on 5/3/1 with the latest training methods (e.g. anchors and leaders) and over 50 different 5/3/1 training templates.

Even though this is the most expensive Wendler book, it covers everything and removes the need to check out any of Wendler’s older stuff.

Beyond 5/3/1 by Jim Wendler

If Forever is too expensive for you, the best bang for your buck is Beyond 5/3/1. This represents a major step forward in Jim’s training philosophy, introducing concepts like First Set Last (FSL) and Joker sets that have become 5/3/1 staples.

To understand how 5/3/1 can work best for you, putting in a little reading work goes a long way.

5/3/1 for Powerlifting by Jim Wendler

If you’re looking for a powerlifting specific interpretation of the 5/3/1 for Powerlifting. An example of this program is available in a spreadsheet below, though nothing beats reading the book.

5/3/1 FAQs

What is Jim Wendler’s 5/3/1 program?

5/3/1 is a flexible lifting template that can be applied to a variety of lifting goals. It is best suited for intermediate level lifters and is renowned for the significant length of time an athlete can continually make progress on it.

Can 5/3/1 be run for powerlifting?

Yes, there are variations of 5/3/1 that are well suited for powerlifting. A spreadsheet of a powerlifting 5/3/1 variation is available on Lift Vault.

Jim Wendler 531 Pdf

Does 5/3/1 not have enough volume to be effective?

A common point of criticism against 5/3/1 is that it doesn’t program enough volume (volume being reps x weight lifted). For certain variations of the program, this could be true. The “original” version of the program published on T-Nation in 2009 does, in fact, only contain 3 working sets for each primary movement. This was “addressed” later when Wendler released his book Beyond 5/3/1. This contained a variation known as “first set last” that added an additional AMRAP set to each day’s primary lift. Another common remedy is to run the “Boring But Big” variation (spreadsheet included here), which contains a significant number of back off sets for extra volume. This only scratches the surface of ways to add volume to 5/3/1. To learn more, check out Wendler’s classics: Beyond 5/3/1 and 5/3/1 Forever.

What other programs did 5/3/1 influence?

The basic principles of 5/3/1 had significant influences on the GZCL template and nSuns. Click on either link to learn more.

Spreadsheets

5/3/1 BBB (Boring But Big) Spreadsheet

Wendler’s 5/3/1 Boring But Big (BBB) program is renowned for both its brutal simplicity and serious results.

Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift.

The result? Strength and size. No gimmicks, just hard work.

Because the training max increases monthly, this program is best geared for intermediate to advanced lifters that require more recovery and cannot progress as quickly as novice/intermediate lifters.

Wendler 5-3-1 BBB Spreadsheet

5/3/1 BBB Program Spreadsheet (variation)

This is simply another variation of the program above. Check out both and see which layout you prefer more.

Wendler 5/3/1 Spreadsheet

5/3/1 for Beginners Program Spreadsheet

Full program details now available at 5/3/1 for Beginners

via /r/fitness wiki sidebar

531 FOR BEGINNERS | LiftVault.com

e

5/3/1 BBB for Bodybuilding

This is a tweaked version of 5/3/1 that combines a view different 5/3/1 principles into a “bastardized” program for bodybuilding goals. You can view the full details on this page: 5/3/1 BBB for Bodybuilding.

5/3/1 BBB for Bodybuilding | LiftVault.com

Power & Hypertrophy 5/3/1 Program Variation

Source Unknown

Power Hypertrophy 5/3/1 | LiftVault.com

5/3/1 Vanilla + 3/5/1 Powerlifting Specific Program Variation

This spreadsheets contains two different templates: “vanilla” (i.e. normal) 5/3/1 and a powerlifting variation known as 3/5/1. The powerlifting variation of 5/3/1 switches weeks 1 and 2 and incorporates additional heavy single work – increasing the specificity needed for powerlifting and including additional recovery time by not scheduling consecutive heavy lifting weeks.

Jim Wendler 531 Forever Pdf

Jim Wendler 531 v2.1 (BBB + Powerlifting) Spreadsheet

NSuns Linear Progression Program Variation

This popular mutation of 5/3/1 was created by Redditor /u/n-suns. It was inspired by 5/3/1 but is significantly different and is definitely not associated with Jim Wendler. However, I am including it here because it is a very popular program and may be of interest to people already looking into 5/3/1.

Jim Wendler Beyond 531 Pdf

It allows for faster progress week to week than the initial BBB program, making it ideal for novice and intermediate lifters that are able to recovery more quickly.

If you like this spreadsheet, check out the other n-Suns program spreadsheets.

2_Suns_531_Linear Progression

Video Overview

If you’d prefer to watch instead of read, check out this excellent video overview of the 5/3/1 training methodology (source: Alex Bromley).

Updates:

• 3/11/20 – Added kg/lb rounding and full program details for 5/3/1 for Beginners (same spreadsheet)
• 3/1/20 – Created a more detailed program page for 5/3/1 BBB (same spreadsheets)
• 2/25/20 – Added 5/3/1 BBB for Bodybuilding spreadsheet + detailed program page
• 5/14/19 – Added “Power & Hypertrophy” 5/3/1 version

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