Auto-Calculated Percentages
Enter your Training Max once. IronFlow calculates every main set and every BBB back-off set automatically.
Strength Meets Size
Master 5/3/1 BBB.
Stop tracking percentages by hand. IronFlow keeps your Boring But Big cycle visible with a fast, mobile-friendly gym log.
Days / week
4
Weeks
4
Level
Intermediate
Focus
Strength
Fit check
Is 5/3/1 Boring But Big right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell.
Program at a glance
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
BarbellDumbbell
What you are committing to
Days / week
4 training days each week
Weeks
4 programmed weeks
Sample week
Week 1 (5/5/5+)
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
4
weeks
Week 1
Week 2
Week 3
Week 4
What is 5/3/1 Boring But Big?
Boring But Big is Jim Wendler's hypertrophy-focused 5/3/1 variant. After your main work sets, you do 5 sets of 10 at 50% of your Training Max — massive volume that builds size fast while still driving strength gains.
Why IronFlow for BBB?
Training Max Progression
Hit your reps? IronFlow makes it easy to bump your TM by the standard 5/10lb each cycle.
4-Day Split Management
Squat, Bench, Deadlift, Press — manage your full weekly schedule in one place.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Squat Day
2 exercises
Squat
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 50% x 10
Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP. | BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.
Leg Curl
5 x 10-15
Accessory - 5x10-15
Day 2
Bench Day
2 exercises
Bench Press
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 50% x 10
Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP. | BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.
Dumbbell Row
5 x 10
Accessory - 5x10
Day 3
Deadlift Day
2 exercises
Deadlift
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 50% x 10
Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP. | BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.
Hanging Leg Raise
5 x 10-15
Accessory - 5x10-15
Day 4
OHP Day
2 exercises
Overhead Press
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 50% x 10
Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP. | BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.
Chin-ups
5 x 10
Accessory - 5x10 (use assistance if needed)
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about 5/3/1 Boring But Big
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 4 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.