The Complete 5/3/1 BBB Program Guide – The Ultimate Blueprint for Strength, Size, and Simplicity

By: Marc Lobliner, IFBB Pro

When it comes to strength training programs that actually work, few match the long-term results and versatility of Jim Wendler’s 5/3/1. Originally designed to help lifters build strength in the “slow and steady” way, 5/3/1 is simple to understand, endlessly customizable, and effective for athletes at nearly every level.

One of the most popular variations of the program is 5/3/1 with BBB—or “Boring But Big”—a volume-based accessory scheme designed to complement the main lifts and build serious size. In this guide, I’ll break down everything you need to know about running 5/3/1 + BBB with added accessories, how to set it up, and how to progress.

🔧 The Core Philosophy of 5/3/1

At its heart, 5/3/1 is about progressive overload, consistency, and training within your limits to achieve long-term gains. You focus on four main lifts:

• Squat

• Bench Press

• Deadlift

• Overhead Press (OHP)

You cycle through a 4-week wave that looks like this:

Week 1 – 5s Week: 65%, 75%, 85% (5+ reps on the top set)
Week 2 – 3s Week: 70%, 80%, 90% (3+ reps)
Week 3 – 5/3/1 Week: 75%, 85%, 95% (1+ reps)
Week 4 – Deload: 40%, 50%, 60% (No AMRAPs)

All percentages are based on 90% of your 1-rep max, known as your Training Max (TM).

💪 What Is BBB (Boring But Big)?

After completing your main lift of the day, BBB adds 5 sets of 10 reps at 50–70% of your Training Max for the same lift. For example, if it’s a squat day:

• You complete your 5/3/1 top set

• Then do 5x10 squats at ~50% of your TM

It’s brutal. It’s simple. It works. BBB is hypertrophy gold.

You can run BBB with the same lift or use opposing lift variations (e.g., deadlifts after squats, incline bench after overhead press) if recovery becomes an issue.

🧱 Sample Weekly Layout

Day 1 – Overhead Press

• OHP 5/3/1 Sets

• OHP BBB: 5x10 @ 50-60% TM

• Pull-ups: 5 sets to failure

• DB Lateral Raises: 3x15

• Triceps Pushdowns: 3x20

Day 2 – Deadlift

• Deadlift 5/3/1 Sets

• Deadlift BBB: 5x10 @ 50-60% TM

• Hanging Leg Raises: 4x15

• DB Rows: 3x12

• Barbell Shrugs: 4x20

Day 3 – Bench Press

• Bench 5/3/1 Sets

• Bench BBB: 5x10 @ 50-60% TM

• DB Flyes or Incline DB Press: 3x15

• Push-ups: 4 sets to failure

• Barbell Curls: 4x12

Day 4 – Squat

• Squat 5/3/1 Sets

• Squat BBB: 5x10 @ 50-60% TM

• Leg Curls: 4x15

• Walking Lunges: 2x20 each leg

• Calf Raises: 5x20

🔁 How to Progress

• Every 4-week cycle, increase your Training Max:

  • +5 lbs for upper body lifts (bench, OHP)

  • +10 lbs for lower body lifts (squat, deadlift)

• Keep BBB weights light at first (start at 50% of TM) and increase as your work capacity improves.

• Focus on form and controlled reps during BBB work—don’t turn it into sloppy volume.

🔥 Why 5/3/1 + BBB Works

• Main lift builds pure strength

• BBB adds volume for size and muscular endurance

• Accessory work hits weak points, creates balance, and supports joint health

• Built-in auto-regulation via AMRAP top sets

• Minimalistic but effective—no fluff

🧠 Tips for Success

• Track everything. Log reps, weights, and how you feel.

• Don’t overshoot your Training Max. Leave room to grow.

• Nutrition matters. BBB adds a ton of volume. Eat to support recovery.

• Deload every 4th week. This isn’t optional—respect the process.

• If recovery suffers, consider running BBB at a lower % (e.g., 40–50%) or alternating lifts.

🔄 What to Do After 4 Weeks

Once you've completed your first 4-week cycle of 5/3/1 + BBB, it's time to reload and keep progressing. Here's how to continue making gains for months (or even years):

• Increase your Training Max (TM):

  • Add +5 lbs to your upper body lifts (bench press, overhead press)

  • Add +10 lbs to your lower body lifts (squat, deadlift)

• Run a new 4-week cycle with updated percentages based on your new TM.

• Adjust BBB volume or intensity if needed. You can:

  • Increase BBB weight to 60–70% of TM if recovery is solid

  • Drop to 3x10 instead of 5x10 for less volume

  • Alternate BBB lifts (e.g., do bench after overhead press instead of pressing twice)

• Switch assistance movements every 1–2 cycles to avoid adaptation and boredom

• Stick to the same weekly structure but tweak accessory intensity based on how your body feels

• After 2–3 cycles, consider a 7th week protocol (i.e., deload or test week) if needed to reset and refocus

The beauty of 5/3/1 is its simplicity and scalability. As long as you respect progression and recovery, you can run it for years with consistent results.

🚀 Final Thoughts

The 5/3/1 BBB program is one of the most time-tested, flexible, and brutally effective strength programs ever created. If you want to build strength, pack on size, and avoid burning out, this is the blueprint.

Follow the percentages. Stay consistent. Recover hard. Lift smart.

This program isn’t flashy—but it delivers. And that’s what matters.