Boring But Big is Jim Wendler's most popular add on for his 5/3/1 program. Each day you do your 5/3/1 sets on one main lift, then five sets of ten with a much lighter weight. It builds size and work capacity on top of slow, steady strength gains, and it suits lifters past the beginner stage who can train four days a week.
This is general training information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
What is 5/3/1 Boring But Big?
5/3/1 is Jim Wendler's strength system, first published in his 2009 book. Boring But Big, or BBB, is a supplemental template for it. Wendler explains it on his own site in Boring But Big and the Boring But Big 3-Month Challenge. Those posts and his books are the primary sources here. We summarize the structure in our own words, and the exact 5/3/1 percentages are in his books.
Everything in 5/3/1 runs off a training max, a number set below your true one rep max. Wendler's training max post says 90 percent was the original starting point and that a lower training max is often better.
What does a week of Boring But Big look like?
The program has four training days, each built around one main lift: squat, bench press, deadlift and overhead press. A typical day looks like this:
- Main lift, 5/3/1 sets. Three working sets. Across a cycle the reps drop from fives to threes to a five, three, one week, and the weight climbs as the reps fall.
- Supplemental lift, 5 sets of 10. Either the same lift or its partner at a light percentage of the training max. In the 3-Month Challenge, Wendler pairs them, so squat day ends with deadlift sets of ten, bench day with overhead press, and so on.
- A little assistance work. Something like chin ups, dips, rows or ab work. Wendler says to keep everything else to a minimum.
Wendler calls the Challenge a four day a week program. He also says in his main BBB post that BBB in general fits a three or four day plan.
How much weight should you use for the 5x10 sets?
Lighter than you think. Wendler's general rule is about 50 to 60 percent of the training max, and he tells people new to BBB to start around 30 percent, especially on squats and deadlifts, because the soreness can be severe. He also gives a way to build up over three cycles before settling at 60 percent.
The 3-Month Challenge is a harder version: 50 percent in month one, 60 percent in month two and 70 percent in month three. Wendler stresses that the point is finishing all fifty reps, not the exact weight.
How does Boring But Big progress?
Slowly and on purpose. Your training max goes up a small, fixed amount after each cycle, with smaller jumps for upper body lifts than lower body lifts. Because the 5x10 weight is a percentage of the training max, it goes up too. In the Challenge, Wendler says the last 5/3/1 set is not taken to failure. You do the required reps and move on to the volume.
Who is Boring But Big good for?
- Lifters coming off a beginner program. If Starting Strength or GZCLP has stopped adding weight, BBB gives you a lot of practice at lighter weights with slower progress.
- People who want size as well as strength. Fifty reps of a main lift is a lot of muscle building work.
- Busy lifters who like simple days. One main lift, one volume lift and a bit of assistance. There are few decisions to make.
What are the downsides of Boring But Big?
- It is very hard at first. Five sets of ten squats or deadlifts will leave most people sore. Starting too heavy is the classic mistake.
- Strength comes slowly. Training maxes go up once a cycle, so it can feel slow if you are used to adding weight every session.
- The deadlift volume can be too much. Wendler suggests swapping 5x10 deadlifts for light good mornings or stiff leg deadlifts if they drain you.
- Little time for weak points. With assistance kept minimal, specific gaps like lockout strength or upper back size get less attention.
What would we change or add?
- Start lighter than the template. Wendler's own advice is to begin near 30 percent if you are new to BBB. Ego costs more than it gains here.
- Use rest periods that let you finish all fifty reps. Superset the assistance work to save time, which Wendler suggests too.
- Practice heavier singles before a meet. BBB has few heavy singles, so if you plan to compete, build some in during the weeks before. Our guide on how to find a powerlifting meet covers the first steps.
- Treat BBB as a block, not forever. Run it for a few months, then try a lower volume 5/3/1 template to show the strength you built.
For how BBB compares with other programs, see our powerlifting program comparison.
Where do chalk and grip matter on Boring But Big?
On the 5x10 deadlifts. Ten reps in a row with no reset is where grip usually fails first. Wendler says straps are fine for those sets, and he also offers a harder option: drop the weight until you can hold it double overhand and treat the sets as grip training. Chalk helps either way, and on heavy 5/3/1 deadlift and squat sets it keeps your hands and the bar dry.
Not sure your gym allows chalk? Read which gyms allow chalk and the best way to chalk up for deadlifts. For straps and belt rules, see lifting belts and straps gym rules. For more on the main lifts, read our deadlift guide and squat guide.
What gym do you need for Boring But Big?
A squat rack with safety arms, a bench, a barbell, plates, and a pull up bar or dip station. Small plates help, because training max jumps on bench and press are small. A gym that allows chalk and lets you deadlift on a platform makes the volume days easier. Find powerlifting gyms near you on Proof of Chalk, or see how to find a powerlifting gym for what to ask before you join.
Common questions
What is the Boring But Big rep scheme?
You do your normal 5/3/1 sets on the main lift, then five sets of ten on the same lift or its partner lift at a light percentage of your training max, followed by a little assistance work.
What percentage should I use for Boring But Big?
Jim Wendler's general guide is about 50 to 60 percent of your training max. He suggests starting near 30 percent if you are new to BBB. The 3-Month Challenge uses 50, 60 and 70 percent across three months.
How many days a week is Boring But Big?
Usually four, one per main lift. Wendler calls the 3-Month Challenge a four day program and says BBB in general works on three or four days.
Is Boring But Big good for beginners?
It can work, but many true beginners gain faster on a program that adds weight every session. BBB fits best once that kind of progress has stalled.
Can you use straps on Boring But Big deadlifts?
Yes. Jim Wendler says straps are fine for the 5x10 deadlift sets. If you want grip work, use a lighter weight you can hold double overhand.