Boring But Big (5/3/1 Variant)
5/3/1 plus high-volume assistance work — for when you want to get strong and jacked.
By Tyler Talaga, RN · Updated
The Boring But Big (5/3/1 Variant) template
Four days a week on the standard 5/3/1 cycle (overhead press, deadlift, bench press, squat), with five sets of ten added after the main work.
| Day | Main sets | BBB sets | Assistance |
|---|---|---|---|
| Day 1 | Overhead press 5/3/1 | Overhead press 5×10 | Chin-ups or rows |
| Day 2 | Deadlift 5/3/1 | Deadlift 5×10 | Ab work |
| Day 3 | Bench press 5/3/1 | Bench press 5×10 | Chin-ups or rows |
| Day 4 | Squat 5/3/1 | Squat 5×10 | Ab work |
How progression works
The main sets use the standard 5/3/1 percentages of your training max (90% of your 1RM). The 5×10 sets use 50–60% of the same training max; most lifters start at 50% and work up over a few cycles.
Some versions pair the opposite lower-body lift for the 5×10 work (squats after deadlifts, deadlifts after squats). After each cycle, add 5 lb to the training max for the press and bench and 10 lb for the squat and deadlift.
Don't know your max? Estimate it from a recent set with the 1RM calculator.
Who It's For
Intermediate lifters who've been running 5/3/1 and want more size. Also good for lifters transitioning from pure strength to a more balanced physique approach.
Who It's NOT For
Beginners (run base 5/3/1 first), lifters in a caloric deficit (the volume demands recovery resources you won't have), or anyone who just wants to get as strong as possible with minimum time commitment.
Why I Recommend It
BBB is what happens when you take the best strength template ever written and bolt on a hypertrophy engine. The 5x10 sets after your main work are humbling, but they build muscle like nothing else. I ran BBB for a year and it was the most my physique changed while still hitting PRs on the main lifts. The program name is accurate — it's boring, it works, and the results speak for themselves.
Outgrown These Programs?
That's where I come in. Custom programming built for your body, your goals, and your medical history.