Slightly Less Boring But Big Short on Time 3 Day

Build Muscle

3 weeks / 3 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

The recommended Training Max when running Slightly Less Boring But Big Short on Time 3 Day is 85%.

This template is ideal for those that are short on time but want to push themselves on each workout. You do 3 sets of 10 reps for supplemental work with each set increasing in percentage, 50% then 60% then 70%. You could also start at 70% and go down to 50%. This template is one of the best ways to cut down on training time yet still get some heavier supplemental work. For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows 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.

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

10 x 50%

10 x 60%

10 x 70%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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