Intermediate · 4 days a week · Four-week cycles, repeated · 5/3/1 strength work plus 5 sets of 10 for muscle
The 5/3/1 wave with five sets of ten of the same lift tacked on. A good fit for four-day lifters who want size as well as strength and can recover from the extra volume.
Boring But Big, or BBB, is a supplemental template Jim Wendler published for 5/3/1. You run the normal 5/3/1 main sets for the day, then drop the weight and do five sets of ten reps of the same lift. The main sets drive strength. The ten-rep sets add the volume that builds muscle. The name tells you how exciting it feels.
The 5x10 weight is a percentage of the same training max the wave uses. Wendler gives 50 to 60 percent as the usual range. A first run starts well below that: about 30 percent in the first cycle, 45 in the second and 60 in the third, then it stays at 60 while the training max climbs. He treats the exact percentage as flexible. The point is the five sets of ten.
A typical four-day week gives each main lift one day: squat, bench press, deadlift and overhead press. After the 5x10 you add assistance, mostly pulling and press variations, leg curls or core. Wendler warns against adding more volume than that, and calls it the biggest mistake people make with BBB.
This page covers the structure only. The full templates, the other supplemental options and the assistance lists are in Wendler's books, including 5/3/1 Second Edition, Beyond 5/3/1, 5/3/1 for Powerlifting and 5/3/1 Forever, sold at jimwendler.com.
The schedule
Train on Monday, Tuesday, Thursday, Friday, or any other days with rest between. Percentages are of your training max, which is 90% of your one-rep max.
A plus sign means AMRAP: do as many good reps as you can on that set.
Progression and stall rules
Run the 5/3/1 wave first
The main work is standard 5/3/1 off a training max near 90 percent of your one-rep max. Push the last set of weeks 1 to 3 as you normally would. BBB does not change the main sets.
Pick the 5x10 percentage
Wendler describes 5x10 at about 50 to 60 percent of the training max as the normal range, and says it is not set in stone. For a first run he suggests starting far lighter, around 30 percent, then 45, then 60 over three cycles. This guide uses 60 percent in the sheet because the weight rises on its own as the training max rises. Change it if recovery says otherwise.
Same weight for all ten reps and five sets
The goal is five sets of ten. Wendler allows one weight for every set or a pattern such as ascending, descending or up and down between 30 and 70 percent. The sheet uses one weight because it is the simplest to run and to repeat.
Move the training max once per cycle
After the deload week, add 10 lb (5 kg) to squat and deadlift and 5 lb (2.5 kg) to bench and overhead press, provided you made the prescribed reps. The 5x10 weight follows the training max up automatically.
Lighten the deload, keep the habit
Week 4 keeps the light 40, 50 and 60 percent main sets. Wendler says to do the 5x10 or cut it to 3x10 by feel. The sheet shows 3x10 at 50 percent.
Back off when it stops being sustainable
If you miss reps on the main sets, or soreness from the 5x10 carries into the next session, lower the 5x10 percentage first. Cut the training max by 10 to 15 percent only if the main sets also stall.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
Lift
Week 1
Week 2
Week 3
Week 4
Squat
3
3
3
3
Squat (5x10 volume)
5
5
5
3
Bench press
3
3
3
3
Bench press (5x10 volume)
5
5
5
3
Deadlift
3
3
3
3
Deadlift (5x10 volume)
5
5
5
3
Overhead press
3
3
3
3
Overhead press (5x10 volume)
5
5
5
3
Who it suits
A good fit
Lifters who already run 5/3/1 and want more muscle without leaving the program.
Intermediates who recover well and train three or four days a week.
Anyone who would rather spend the extra time on one familiar lift than learn a new exercise list.
Look elsewhere if
Beginners who can still add weight every session. A simple linear program is faster and less tiring.
Lifters who are short on sleep, food or time. Five sets of ten on squats and deadlifts takes real recovery.
Anyone who wants maximum strength and little size. The plain wave or a lower-volume supplement fits better.
Common mistakes
Starting the 5x10 too heavy
Sets of ten at 60 to 70 percent feel easy on set one and brutal by set five. Wendler suggests starting with the lightest weight on the bar that will not embarrass you, and building up over cycles.
Adding extra volume on top
BBB already doubles the work on the main lift. More accessories, more sets or more conditioning is where people stall.
Turning the 5x10 into a max-rep exercise
The ten reps are planned. Stop at ten and keep the weight fixed instead of chasing reps.
Skipping food and sleep
Soreness, especially in the legs, is expected. If you are not eating enough to recover, cut the percentage rather than push through.
Grinding deadlift 5x10
Wendler allows straps, a lighter weight or light good mornings and straight-leg deadlifts if the deadlift 5x10 wrecks you.
Your sample week
For each lift, enter: Your one-rep max (a true or estimated max). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
Week 1 (5s week): Squat
Squat
Set
Reps
Weight (lb)
1
5
185
2
5
215
3
5+
240
Squat (5x10 volume)
Set
Reps
Weight (lb)
1
10
170
2
10
170
3
10
170
4
10
170
5
10
170
Week 1 (5s week): Bench press
Bench press
Set
Reps
Weight (lb)
1
5
130
2
5
150
3
5+
170
Bench press (5x10 volume)
Set
Reps
Weight (lb)
1
10
120
2
10
120
3
10
120
4
10
120
5
10
120
Week 1 (5s week): Deadlift
Deadlift
Set
Reps
Weight (lb)
1
5
235
2
5
275
3
5+
310
Deadlift (5x10 volume)
Set
Reps
Weight (lb)
1
10
220
2
10
220
3
10
220
4
10
220
5
10
220
Week 1 (5s week): Overhead press
Overhead press
Set
Reps
Weight (lb)
1
5
80
2
5
90
3
5+
105
Overhead press (5x10 volume)
Set
Reps
Weight (lb)
1
10
75
2
10
75
3
10
75
4
10
75
5
10
75
Week 2 (3s week): Squat
Squat
Set
Reps
Weight (lb)
1
3
200
2
3
225
3
3+
255
Squat (5x10 volume)
Set
Reps
Weight (lb)
1
10
170
2
10
170
3
10
170
4
10
170
5
10
170
Week 2 (3s week): Bench press
Bench press
Set
Reps
Weight (lb)
1
3
140
2
3
160
3
3+
180
Bench press (5x10 volume)
Set
Reps
Weight (lb)
1
10
120
2
10
120
3
10
120
4
10
120
5
10
120
Week 2 (3s week): Deadlift
Deadlift
Set
Reps
Weight (lb)
1
3
255
2
3
290
3
3+
330
Deadlift (5x10 volume)
Set
Reps
Weight (lb)
1
10
220
2
10
220
3
10
220
4
10
220
5
10
220
Week 2 (3s week): Overhead press
Overhead press
Set
Reps
Weight (lb)
1
3
85
2
3
95
3
3+
110
Overhead press (5x10 volume)
Set
Reps
Weight (lb)
1
10
75
2
10
75
3
10
75
4
10
75
5
10
75
Week 3 (5/3/1 week): Squat
Squat
Set
Reps
Weight (lb)
1
5
215
2
3
240
3
1+
270
Squat (5x10 volume)
Set
Reps
Weight (lb)
1
10
170
2
10
170
3
10
170
4
10
170
5
10
170
Week 3 (5/3/1 week): Bench press
Bench press
Set
Reps
Weight (lb)
1
5
150
2
3
170
3
1+
190
Bench press (5x10 volume)
Set
Reps
Weight (lb)
1
10
120
2
10
120
3
10
120
4
10
120
5
10
120
Week 3 (5/3/1 week): Deadlift
Deadlift
Set
Reps
Weight (lb)
1
5
275
2
3
310
3
1+
345
Deadlift (5x10 volume)
Set
Reps
Weight (lb)
1
10
220
2
10
220
3
10
220
4
10
220
5
10
220
Week 3 (5/3/1 week): Overhead press
Overhead press
Set
Reps
Weight (lb)
1
5
90
2
3
105
3
1+
115
Overhead press (5x10 volume)
Set
Reps
Weight (lb)
1
10
75
2
10
75
3
10
75
4
10
75
5
10
75
Week 4 (Deload week): Squat
Squat
Set
Reps
Weight (lb)
1
5
115
2
5
140
3
5
170
Squat (5x10 volume)
Set
Reps
Weight (lb)
1
10
140
2
10
140
3
10
140
Week 4 (Deload week): Bench press
Bench press
Set
Reps
Weight (lb)
1
5
80
2
5
100
3
5
120
Bench press (5x10 volume)
Set
Reps
Weight (lb)
1
10
100
2
10
100
3
10
100
Week 4 (Deload week): Deadlift
Deadlift
Set
Reps
Weight (lb)
1
5
145
2
5
180
3
5
220
Deadlift (5x10 volume)
Set
Reps
Weight (lb)
1
10
180
2
10
180
3
10
180
Week 4 (Deload week): Overhead press
Overhead press
Set
Reps
Weight (lb)
1
5
50
2
5
60
3
5
75
Overhead press (5x10 volume)
Set
Reps
Weight (lb)
1
10
60
2
10
60
3
10
60
The spreadsheet
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
5/3/1 Boring But Big vs 5/3/1 (Wendler)
The base program is the same wave and the same training max rises. BBB adds the 5x10 after the main sets, so sessions run longer and recovery matters more. Pick plain 5/3/1 if you want less volume. Read the 5/3/1 (Wendler) guide.
5/3/1 Boring But Big vs nSuns 5/3/1
nSuns packs its volume into the main sets of a nine-set ladder and changes the training max weekly. BBB keeps the main work standard and adds a fixed 5x10 block. Read the nSuns 5/3/1 guide.
5/3/1 Boring But Big vs Upper Lower Split
An upper lower split spreads many lifts over four days. BBB centers each day on one barbell lift, and the volume is concentrated on that lift. Read the Upper Lower Split guide.
Load 5/3/1 Boring But Big into Train and log each session against the plan.
The workouts in Train carry a 3x5 top block, then 5 sets of 10 of the same lift, then one accessory, the same every week. The four-week wave and the 5x10 percentage on this page are the program as Wendler describes it, and the spreadsheet calculates every set from your numbers.
Common questions
What percentage should I use for BBB?
Wendler gives 50 to 60 percent of the training max as the common range, and says it is not set in stone. A conservative first run goes 30, 45, then 60 percent over three cycles. After that, 60 percent works because the weight grows with the training max. Go lighter if the 5x10 leaves you too sore for the next session.
Do I do 5x10 on every lift?
This guide and the in-app template do it on all four main lifts in a four-day week. Wendler's older write-up recommends it mainly for the squat, and he says to lighten or drop deadlift volume if it costs you too much recovery. Start with the lifts you recover from best.
Should the 5x10 be the same lift as the main work?
In the classic version, yes. Wendler also describes using a different lift with its own training max, erring light in the first cycle. The sheet uses the same lift.
What about the deload week?
Wendler says to do the 5x10 or cut it to 3x10 by feel. The sheet shows 3x10 at 50 percent so the week stays easy.
Is the in-app template the same as this page?
It is simplified: a 3x5 top block, 5x10 of the same lift, and one accessory a day, identical every week. The wave and percentages above, and the spreadsheet, are the fuller version.
What if the 5x10 leaves me too sore to train?
Lower the 5x10 percentage first. Wendler wrote a follow-up on this exact problem, and his answer is to go lighter on the 5x10 rather than drop the main sets. Keep the main work as written and rebuild the 5x10 weight over the next cycles.
Boring But Big is a template from Jim Wendler's 5/3/1 system. The full method, the other supplemental options and the assistance lists are in his books, including 5/3/1 Second Edition, Beyond 5/3/1, 5/3/1 for Powerlifting and 5/3/1 Forever, available at jimwendler.com. This guide describes the structure in our own words and does not replace them.
