5/3/1 BBB

StrengthIntermediate5/3/1Wendlerperiodizationstrength

4 days/week

16 weeks

60 min/session

Equipment: barbell, dumbbell

Jim Wendler's 5/3/1 Boring But Big template. Four main lifts with 5x10 supplemental volume. Proven strength builder with built-in periodization.

Program structure · 4 routines

1Barbell Squat3×5

Barbell

2Deadlift5×10

Barbell

3Dumbbell Lunge3×10

Dumbbell

4Leg Curl3×10

Machine

1Barbell Bench Press3×5

Barbell

2Overhead Press5×10

Barbell

3Dumbbell Row3×10

Dumbbell

4Dumbbell Curl3×10

Dumbbell

1Deadlift3×5

Barbell

2Barbell Squat5×10

Barbell

3Leg Press3×10

Machine

4Hanging Leg Raise3×10

Pull-up Bar

1Overhead Press3×5

Barbell

2Barbell Bench Press5×10

Barbell

3Lat Pulldown3×10

Cable

4Face Pull3×15

Cable

5/3/1 BBB

Program structure · 4 routines

Squat + Deadlift BBB4 exercises

Bench + Press BBB4 exercises

Deadlift + Squat BBB4 exercises

Press + Bench BBB4 exercises

5/3/1 BBB

Program structure · 4 routines

Squat + Deadlift BBB4 exercises

Bench + Press BBB4 exercises

Deadlift + Squat BBB4 exercises

Press + Bench BBB4 exercises