4-week 5/3/1 cycle with Boring But Big: week 1 3x5 (65/75/85%), week 2 3x3 (70/80/90%), week 3 5/3/1 (75/85/95%), week 4 deload (40/50/60%). Percentages based on Training Max (90% of 1RM); last main set is AMRAP except deload. BBB: same lift 5x10 at 50%. After each cycle add 2.5 kg (upper) / 5 kg (lower) to TM.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Week 1 (3x5)
Day 1 — Overhead Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 2 — Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×5 | 180 sec |
| Barbell Deadlift | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 3 — Bench Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×5 | 180 sec |
| Barbell Bench Press | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 4 — Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Full Squat | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 2 (3x3)
Day 1 — Overhead Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 3×3 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 2 — Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×3 | 180 sec |
| Barbell Deadlift | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 3 — Bench Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×3 | 180 sec |
| Barbell Bench Press | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 4 — Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×3 | 180 sec |
| Barbell Full Squat | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 3 (5/3/1)
Day 1 — Overhead Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 3×1-5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 2 — Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×1-5 | 180 sec |
| Barbell Deadlift | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 3 — Bench Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×1-5 | 180 sec |
| Barbell Bench Press | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 4 — Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×1-5 | 180 sec |
| Barbell Full Squat | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 4 (Deload)
Day 1 — Overhead Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Standing Military Press (Without Rack) | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 2 — Deadlift
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×5 | 180 sec |
| Barbell Deadlift | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 3 — Bench Press
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×5 | 180 sec |
| Barbell Bench Press | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 4 — Squat
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Full Squat | 5×10 | 90 sec |
| Chin-Up | 5×10 | 60 sec |
| Cable Kneeling One Arm Lat Pulldown | 5×10 | 60 sec |
| Cable Kneeling Crunch | 5×10 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Wendler 5/3/1 (BBB) is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.