Boring But Big
What this template is
Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. BBB is not a good template for very new beginners or very advanced lifters. Beginners do not do well with multiple sets of ten reps, as they do not have the strength or technique to do them correctly. Very advanced lifters instinctively realize that BBB is not for them, and if they do attempt it, the know that they percentage of their supplemental work is very, very low. The reason for this is simple: 60% for an intermediate is not the same as 60% for an advanced lifter. Perform some easy conditioning on as many days as you wish provided you do so in a manner that allows recovery. Boring But Big will make you sore and take a lot out of you - so make sure you aren't adding more stuff into your training that inhibits your recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.
Boring But Big is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Boring But Big in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Boring But Big Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
244
Avg Reps/Week
4
Days/Week
Average Intensity by Week
How to evaluate Boring But Big
Boring But Big is a high-volume 5/3/1 supplemental template for building strength and muscle. The main lift preserves specific strength work, while repeated sets of ten provide the defining volume. That combination makes recovery capacity and conservative loading more important than adding extra exercises.
Good fit when
- Lifters with consistent technique on the four primary barbell lifts
- Intermediate lifters seeking a simple strength-and-size block
- People who can support four weekly sessions with adequate food and sleep
Consider another program when
- Very new lifters still learning stable technique
- Advanced lifters for whom a moderate percentage creates excessive absolute workload
- Anyone prioritizing hard conditioning during the same block
How progression works
Use the prescribed main and supplemental percentages from the chosen BBB variation. Complete the planned block, then reassess the training max and transition according to the source program rather than increasing load mid-cycle simply because the first week feels manageable.
Recovery considerations
Keep assistance and conditioning proportional to the large supplemental workload. Jim Wendler's published BBB guidance specifically emphasizes limiting competing work so the lifter can recover from the repeated compound-lift volume.
What makes this variation different
BBB is defined by high-repetition supplemental work after the primary 5/3/1 sets. Other 5/3/1 templates may use lower-repetition supplemental work, fewer total sets, or a schedule that leaves more room for conditioning.
Common mistakes
- Using a training max that turns supplemental sets into repeated grinders
- Adding unrelated high-volume assistance because the template looks simple
- Treating soreness as proof that recovery is complete
- Choosing BBB when conditioning performance is the current primary goal
Boring But Big Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Boring But Big
How long is the Boring But Big program?
Boring But Big is represented here as a 3-week template with 4 training days per week.
What is the main goal of Boring But Big?
Boring But Big is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Boring But Big designed for?
Boring But Big is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Boring But Big?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.