5/3/1 BBB (Boring But Big): Complete Template 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 is simple, it is high volume, and it works exceptionally well for building muscle and work capacity.

If you are 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, meaning the work you do after your three main 5/3/1 sets but before your accessories. 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 to 90 seconds between sets

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

The template comes from Jim Wendler’s 5/3/1, and it exists to solve a specific problem. The main 5/3/1 sets are excellent at building strength but light on total volume. A lifter who only ever does three working sets gets strong without necessarily getting bigger. BBB bolts 50 reps of hypertrophy work onto a strength program without changing the main lifts at all.

What the percentages actually mean

Every percentage in 5/3/1 refers to your training max, which is normally 90% of your true one-rep max. This trips people up constantly, so here it is in real numbers.

If your true squat max is 315:

• Training max = 315 x 0.90 = 285
• BBB at 50% = 285 x 0.50 = 142.5, so you load 145
• BBB at 40% = 115
• BBB at 60% = 170

If you skip the training max step and take 50% of 315, you get 157.5. That is not 50% BBB, it is closer to 55%, and across 50 reps that difference is what turns a manageable session into one you do not recover from.

A Sample BBB Training Week

Here is what a complete week looks like using the standard BBB template during Week 1 (the 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 to 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 have been running 5/3/1 without supplemental sets, start here for two or three 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 training max become genuinely hard, especially on squats and deadlifts. Only run this if you are recovering well at 50% and your AMRAP numbers are solid.

The full BBB Challenge is a three-month protocol run at 60% with the main work kept conservative. It is demanding enough that it is best treated as a dedicated block rather than something you drift into.

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 is 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 is a smart choice if your lower back is beat up from squatting and deadlifting on the same day.

BBB Beefcake

A heavier, lower-rep variant: 5 sets of 5 at 70% instead of 5x10 at 50%. Total tonnage lands in a similar place, but the higher load means fewer reps to grind through and more practice with a weight that feels like something. Lifters who find 5x10 squats mentally unbearable often last much longer on Beefcake.

Handling the Deadlift Problem

Most lifters who quit BBB quit because of deadlift day. Fifty reps of deadlifts at 50% is a lot of lower back under repeated load, and the recovery cost is different from squats or presses.

Accepted ways to handle it:

• Drop to 3x10 on deadlift only, keeping 5x10 on the other three lifts
• Run 40% on deadlift while running 50% elsewhere
• Substitute Romanian deadlifts, good mornings, or front squats for the BBB slot
• Use Opposite Lift BBB so deadlift day’s supplemental work is squats

None of these are cheating. The point of the supplemental slot is accumulated volume on a movement pattern, not proving you can survive a specific rep count.

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. That 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 is 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

BBB vs FSL vs SSL

The three most common supplemental templates solve different problems.

If your goal is size, BBB. If your goal is keeping strength moving while staying fresh, FSL. The full comparison of FSL, BBB, and SSL covers how to choose and when to switch.

Common BBB Mistakes

Going Too Heavy Too Fast

The most common error. Lifters jump to 60% or higher before they have earned it. If you cannot 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 is not. You still need push, pull, and single-leg/core work. Skip accessories and you will develop imbalances that limit your main lifts long-term.

Not Eating Enough

BBB adds substantial training volume. If you do not eat to support it, you will 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 two or three cycles, then switch to FSL or another template for a cycle before returning.

Ignoring the AMRAP Set

Your AMRAP set is the honest readout on whether BBB is working. If your rep counts on the main work start sliding cycle over cycle, the supplemental volume is eating your recovery. That is the signal to drop the percentage or cut a set, not to push harder.

What to Do When You Cannot Finish the Sets

Missing reps on BBB is information, not failure. Work through it in order:

1. Check your training max. An inflated TM makes every percentage wrong. If your AMRAP sets are under five reps, your TM is too high.
2. Lengthen rest periods to 90 seconds before you drop weight. Density is the easiest variable to give back.
3. Cut to 4 sets for the remainder of the cycle, then rebuild to 5.
4. Drop 5% and stay there for a full cycle.
5. Check sleep and food before blaming the program. BBB is usually the first thing to expose a recovery deficit.

Pairing BBB With Accessories

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

On Squat BBB Day:

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

On Bench BBB Day:

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

On Deadlift BBB Day:

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

On OHP BBB Day:

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

Deloads on BBB

Take the deload week as written and drop the supplemental work entirely. The deload exists to shed accumulated fatigue, and 50 extra reps defeats the purpose. Main sets at the prescribed deload percentages, light accessories, then back to BBB the following week.

If you reach the deload feeling fine, that is a signal you can hold your percentage or add a small amount next cycle. If you reach it wrecked, the next cycle should be lighter.

Programming BBB Long-Term

A reasonable progression over several cycles:

1. Cycles 1 and 2: BBB at 50%. Focus on completing all sets with good form and 90-second rest.
2. Cycles 3 and 4: BBB at 50%, reduce rest to 60 seconds. Same weight, more density.
3. Cycles 5 and 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 to 60%, and that changes the stimulus
2. Start at 50% for at least two full cycles
3. Keep rest periods honest (60 to 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.

Frequently Asked Questions

What does BBB stand for? Boring But Big. Five sets of ten on the main lift after your 5/3/1 work, usually at 50% of your training max.

What percentage should I use? Start at 50% of your training max. Use 40% if you are new to supplemental volume, 60% only once you recover comfortably at 50%.

Should I do BBB on deadlift? Many lifters cannot. Drop to 3x10, use 40%, substitute Romanian deadlifts, or run Opposite Lift BBB so squats cover deadlift day.

How long should I run it? Two to three cycles, then switch templates for at least one cycle before coming back.

BBB or FSL? BBB for size and work capacity. FSL for strength with far less fatigue.