Strength Meets Size

Master 5/3/1 BBB.

Stop tracking percentages by hand. IronFlow automates your Boring But Big progression with a fast, mobile-friendly gym log.

Days / week
4
Weeks
4
Level
Intermediate
Focus
Strength

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+)

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Squat Day

3 exercises
Squat
65% x 5 / 75% x 5 / 85% x 5+

Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP.

Squat
5 x 50% x 10

BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.

Leg Curl
5 x 10-15

Accessory - 5x10-15

Day 2

Bench Day

3 exercises
Bench Press
65% x 5 / 75% x 5 / 85% x 5+

Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP.

Bench Press
5 x 50% x 10

BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.

Dumbbell Row
5 x 10

Accessory - 5x10

Day 3

Deadlift Day

3 exercises
Deadlift
65% x 5 / 75% x 5 / 85% x 5+

Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP.

Deadlift
5 x 50% x 10

BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.

Hanging Leg Raise
5 x 10-15

Accessory - 5x10-15

Day 4

OHP Day

3 exercises
Overhead Press
65% x 5 / 75% x 5 / 85% x 5+

Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP.

Overhead Press
5 x 50% x 10

BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.

Chin-ups
5 x 10

Accessory - 5x10 (use assistance if needed)

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run 5/3/1 Boring But Big?

Use this plan