5/3/1 Boring But Big (BBB)
12-week intermediate hypertrophy variant of Jim Wendler's 5/3/1. Add 5×10 of the same lift at 50-60% after every 5/3/1 wave. Boring, but it builds muscle.
- Equipment
- Barbell, Dumbbells
- Style
- Heavy, Volume
Unlock 5/3/1 Boring But Big (BBB) in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Twelve-week intermediate hypertrophy program built on Wendler's 5/3/1 framework with the Boring But Big (BBB) supplement. After each main 5/3/1 wave, you do 5 sets of 10 reps of the same lift at 50-60% — 50 reps in five sets after already doing the heavy work. It's mind-numbing volume; thus the name.
Four training days per week (Mon/Tue/Thu/Fri) — one main lift per day in classic Wendler order: Press, Squat, Bench, Deadlift. Each session = main 5/3/1 wave + BBB 5×10 + one accessory exercise (a row or hyperextension typically). Three 4-week cycles, each running the standard 5/3/1 wave (5s/3s/5-3-1/deload) with training max bumped between cycles.
Best for intermediate lifters who want the strength benefits of 5/3/1 plus a hypertrophy push. The 5×10 supplement adds 30+ minutes per session and serious volume — eat accordingly.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓12 weeks of programming
- ✓4 training days per week
- ✓8 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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