5/3/1 BBB (Boring But Big): Template, Tips, and Programming Guide

Boring But Big is the most popular supplemental template in the 5/3/1 program, and the name is honest. After your main working sets, you do 5 sets of 10 reps on the same lift (or a variation) at a moderate percentage. It’s simple, it’s high volume, and it works exceptionally well for building muscle and work capacity.

If you’re running 5/3/1 and want to know how to program BBB correctly, this is the guide.

What is Boring But Big?

BBB is a supplemental template — the work you do after your three main 5/3/1 sets but before your accessories. While the main sets build strength through progressive intensity, BBB builds size and work capacity through accumulated volume.

The standard protocol:

• 5 sets of 10 reps at 50% of your training max
• Performed on the same lift you just did for your main work
• Rest periods of 60–90 seconds between sets

That’s it. You squat your main sets, then you squat 5x10. You bench your main sets, then you bench 5x10. Boring? Maybe. Effective? Absolutely.

A Sample BBB Training Week

Here’s what a complete week looks like using the standard BBB template during Week 1 (5s week). All percentages are based on your training max, not your true 1RM.

Each session includes push, pull, and single-leg/core accessories done for 25–50 reps per category.

BBB Percentage Variations

The standard 50% is the starting point, but Wendler has prescribed several variations depending on your training age and goals:

BBB at 40% — “Beginner BBB”

For lifters new to high-volume supplemental work. If you’ve been running 5/3/1 without supplemental sets, start here for 2–3 cycles before moving to 50%.

BBB at 50% — “Standard BBB”

The default recommendation. Heavy enough to stimulate growth, light enough to recover from. Most lifters should run this for extended periods.

BBB at 60% — “BBB Challenge”

A significant jump in difficulty. The sets of 10 at 60% of your TM become genuinely hard, especially on squats and deadlifts. Only run this if you’re recovering well at 50% and your AMRAP numbers are solid.

BBB with Percentage Waves

Some lifters wave their BBB percentages across the three-week cycle:

• Week 1: 5x10 @ 50%
• Week 2: 5x10 @ 55%
• Week 3: 5x10 @ 60%

This adds progressive overload to the supplemental work itself. It’s more advanced and requires good recovery capacity.

Opposite Lift BBB

Instead of doing BBB sets on the same lift, you pair opposing lifts:

• Squat day: BBB sets are deadlifts (5x10)
• Bench day: BBB sets are OHP (5x10)
• Deadlift day: BBB sets are squats (5x10)
• OHP day: BBB sets are bench (5x10)

This spreads the volume across the week and can reduce wear on specific joints. It’s a smart choice if your lower back is beat up from squatting and deadlifting on the same day.

Why BBB Works

BBB succeeds for three reasons:

1. Volume drives hypertrophy. Fifty reps at a moderate load creates substantial time under tension. For lifters whose main weakness is muscle size rather than neural efficiency, this is exactly the stimulus they need.

2. It reinforces technique. Fifty reps of squats per session means fifty chances to groove your movement pattern. The light weight lets you focus on bar path, bracing, and positioning without worrying about missing a rep.

3. It builds work capacity. Short rest periods and high rep counts condition you to recover between sets. This carries over to everything else in your training — AMRAP sets feel easier, accessories feel lighter, and you spend less time resting.

Who Should Run BBB?

BBB is a strong choice for:

• Intermediate lifters who want to add muscle while continuing to build strength
• Lifters coming off a linear program like Starting Strength who need volume exposure
• Anyone who has been running 5/3/1 without supplemental work and wants to take the next step

It’s less ideal for:

• Experienced lifters who need intensity over volume — consider FSL (First Set Last) or SSL (Second Set Last) instead
• Lifters in a caloric deficit — the volume may be too high to recover from while cutting
• Athletes in-season — the accumulated fatigue can interfere with sport performance

Common BBB Mistakes

Going Too Heavy Too Fast

The most common error. Lifters jump to 60% or higher before they’ve earned it. If you can’t complete all 5 sets of 10 with good form and controlled rest periods, the weight is too heavy. Drop back to 50% and build up.

Turning BBB Sets Into Grindfests

BBB sets should be hard but not maximal. If the last reps of set 5 look like a slow-motion car crash, something is wrong. These are submaximal hypertrophy sets, not test sets.

Neglecting Accessories

Some lifters treat BBB as the end of the session. It’s not. You still need push, pull, and single-leg/core work. Skip accessories and you’ll develop imbalances that limit your main lifts long-term.

Not Eating Enough

BBB adds substantial training volume. If you don’t eat to support it, you’ll stall or regress. This template works best at maintenance calories or in a surplus.

Running BBB Year-Round Without Variation

While BBB is excellent, running it indefinitely can lead to staleness. Wendler recommends cycling through different supplemental templates. Run BBB for 2–3 cycles, then switch to FSL or another template for a cycle before returning.

Pairing BBB With Accessories

Since BBB already provides significant volume on the main lift, your accessories should address what BBB doesn’t cover. A solid approach:

On Squat BBB Day:

• Push: dips or DB bench (25–50 reps)
• Pull: chin-ups or rows (25–50 reps)
• Single-leg/core: leg curls or ab wheel (25–50 reps)

On Bench BBB Day:

• Push: DB shoulder press or push-ups (25–50 reps)
• Pull: face pulls or band pull-aparts (25–50 reps)
• Single-leg/core: lunges or planks (25–50 reps)

On Deadlift BBB Day:

• Push: DB incline press (25–50 reps)
• Pull: lat pulldowns or chest-supported rows (25–50 reps)
• Single-leg/core: back extensions or hanging leg raises (25–50 reps)

On OHP BBB Day:

• Push: tricep pushdowns or close-grip bench (25–50 reps)
• Pull: barbell rows or cable rows (25–50 reps)
• Single-leg/core: Bulgarian split squats or pallof press (25–50 reps)

Programming BBB Long-Term

A reasonable progression over several cycles:

1. Cycles 1–2: BBB at 50%. Focus on completing all sets with good form and 90-second rest.
2. Cycles 3–4: BBB at 50%, reduce rest to 60 seconds. Same weight, more density.
3. Cycles 5–6: BBB at 55%. Increase load slightly.
4. Cycle 7: Deload or switch to a different template (FSL, SSL, or Widowmakers) for one cycle.
5. Cycle 8: Return to BBB at 50% with your new, higher training maxes.

This approach prevents burnout while maintaining the volume stimulus that makes BBB effective.

Getting Started With BBB

1. Make sure you have your training max set correctly — BBB at 50% of an inflated TM is really BBB at 55–60%, and that changes the stimulus
2. Start at 50% for at least two full cycles
3. Keep rest periods honest (60–90 seconds)
4. Eat to support the volume
5. Track everything — sets, reps, and how you felt

If you want your BBB percentages calculated automatically alongside your main work, wave structure, and accessories, Train531 programs complete BBB sessions — including auto-selecting your supplemental variation and accessory pairings based on your training history and available equipment.