Boring But Big, FSL
Build Muscle
3 weeks / 4 days per week
beginnerintermediateadvanced
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Boring But Big, FSL is 85%.
At the very most use an 85% training max. This variation uses the first work set percentage as the supplemental work. 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.
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main3 x 70%
3 x 80%
3 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 75%
3 x 85%
1 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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