Calculated percentages
Enter your Training Max once. IronFlow calculates every main set and every BBB back-off set automatically.
Strength meets size
Track 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 (BBB) right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell
[Plan at a glance]
Plan at a glance
Jim Wendler's classic strength template pairs 5/3/1 main work with high-volume hypertrophy accessories. How to use: 1. Calculate Training Max (TM) = 90% of your true 1RM 2. Main work uses percentage of TM 3. BBB sets = 5x10 @ 50% TM (can increase to 60% over time) 4. Last set of main work is AMRAP (as many reps as possible) Weekly structure: - Week 1: 5/5/5+ (65%, 75%, 85%) - Week 2: 3/3/3+ (70%, 80%, 90%) - Week 3: 5/3/1+ (75%, 85%, 95%) - Week 4: Deload (40%, 50%, 60%) Progression: - After each 4-week cycle: +5 lbs upper / +10 lbs lower to TM - If AMRAP < 5 reps on 5+ week, TM is too high Rest: 3-5 min main lifts, 60-90 sec BBB sets
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
BarbellDumbbell
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 4
- Sample week
- Week 1 (5/5/5+)
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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 the main work, it adds 5 sets of 10 at 50% of your Training Max.
[Why IronFlow for BBB?]
Why IronFlow for BBB?
Training Max progression
After each cycle, the standard Training Max increase is 5lb for upper-body lifts and 10lb for lower-body lifts.
Four-day split management
Squat, Bench, Deadlift, Press — manage your full weekly schedule in one place.
[Compare]
Compare this program with nearby alternatives
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan 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
Legs
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
Legs
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
Chest
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
Back
Accessory - 5x10
Day 3
Deadlift Day
2 exercises
Deadlift
65% x 5 / 75% x 5 / 85% x 5+ / 5 x 50% x 10
Back
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
Core
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
Shoulders
Main work: 5/5/5+ @ 65%, 75%, 85% TM. Last set AMRAP. | BBB - 5x10 @ 50% TM. Keep rest to 60-90 sec.
Chin-up
5 x 10
Back
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 plan guidance. Review it before advancing.
[FAQ]
Questions about 5/3/1 Boring But Big (BBB)
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]