Beyond 5/3/1: Simple Training for Extraordinary Results (4 page)
Read Beyond 5/3/1: Simple Training for Extraordinary Results Online
Authors: Jim Wendler
faster sets will help prime you for the heavier work later in the workout.
Week One
Week Two
Week Three
Dynamic Work --‐
8 sets of 3
Dynamic Work -‐‐
8 sets of 3
Dynamic Work -‐‐
8 sets of
3
reps OR 5 sets of 5 reps @
reps OR 5 sets of 5 reps @
reps OR 5 sets of 5 reps @
70%
1x1
@ 80%
70%
1x1 @ 80%
70%
1x1
@ 85%
5+ reps @ 85%
3+ reps @ 90%
1+ reps @ 95%
Variation Two (For deadlift)
Week One
Week Two
Week Three
Dynamic Work --‐
5 sets of
Dynamic Work -‐‐
5 sets of
Dynamic Work -‐‐
5 sets of
2-
2-
2-
1x1 s
@ @
80 70%
%
1x1 s @
@ 70%
80%
1x1 s
@ @
85 70%
%
5+ reps @ 85%
3+ reps @ 90%
1+ reps @ 95%
Boring But Big
The Boring But Big assistance program is by far the most popular and most used. It is
boring as hell, but that doesn’t mean it doesn’t work. Boring But Big is simple: Do 5
sets of
10 reps @ 50% of your training max. For those who are new to the Boring But Big,
DO NOT
underestimate the amount of work and soreness you will get from this program.
Before
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embarking on the actual program, you may want to do a 6-week prep of doing the 5
sets of
10 reps with 30-40% of your training max.
Training Templates for all Boring But Big Programs
For all the Boring But Big programs, there are two templates from which to choose.
The only difference is the “5x10” sets are done with the opposite exercise
(see below for examples). In the scheme of things, it really doesn’t matter which
one you choose because the same amount of work is done.
Template One
Day One
Day Two
Day Three
Day Four
Press - 5/3/1
Deadlift – 5/3/1
Bench Press– 5/3/1 Squat – 5/3/1
sets/reps
sets/reps
sets/reps
sets/reps
Press – 5x10
Deadlift – 5x10
Bench Press – 5x10 Squat– 5x10
Lat Work – 5x10
Abs
Lat Work – 5x10
Abs
Template Two
Day One
Day Two
Day Three
Day Four
Press - 5/3/1
Deadlift – 5/3/1
Bench Press– 5/3/1 Squat – 5/3/1
sets/reps
sets/reps
sets/reps
sets/reps
Bench Press – 5x10 Squat – 5x10
Press – 5x10
Deadlift– 5x10
Lat Work – 5x10
Abs
Lat Work – 5x10
Abs
Boring But Big Prep Phase/Program
Week
Work Sets BBB Sets
1
3x5
5x10 @ 30-40%
2
3x3
5x10 @ 30-40%
3
5/3/1
5x10 @ 30-40%
4
3x5
5x10 @ 30-40%
5
3x3
5x10 @ 30-40%
6
5/3/1
5x10 @ 30-40%
18
7
Deload
Deload
8
3x5
5x10 @ 50%
9
3x3
5x10 @ 50%
10
5/3/1
5x10 @ 50%
11
3x5
5x10 @ 50%
12
3x3
5x10 @ 50%
13
5/3/1
5x10 @ 50%
Note: On any of the Boring But Big programs, you can do any of the following during
the
deload:
• Work sets of the 5/3/1 deload
• Work sets of the 5/3/1 deload and 5x10 @ 50%
• Work sets of the deload and 3x10 @ 50%
• Work sets of the deload and 5x5 @ 50%
The purpose of the deload is to refresh your body and get it ready for the next
phase of
training. So you MUST use your head.
Boring But Big, Variation I
This one takes some big cajones to pull off – and some resolve. If you lack the
necessary metaphorical balls, don’t even attempt it. If you are unwilling to eat to
win, don’t try this. This is not a program to try if you are a Cutting Queen or have
an aversion to hard work and food. Weights become obnoxious and the soreness
is unbelievable, especially after squatting.
This variation is very simple: Perform 5x10 sets with the weight that you performed for
the
first work set of the day.
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Sets/Reps/Percentages
Week One
Week Two
Week Three
5 x 65%
3 x 70%
5 x 75%
5 x 75%
3 x 80%
3 x 85%
5+ x 85%
3+ x 90%
1+ x 95%
5 sets of 10 reps @ 65%
5 sets of 10 reps @ 70%
5 sets of 10 reps @ 75%
For this variation, I can only recommend that you use Template One. DO NOT use
Template
Two. Here is the 6-week program:
Week
Work Sets BBB Sets
1
3x5
5x10 @ 65%
2
3x3
5x10 @ 70%
3
5/3/1
5x10 @ 75%
4
3x5
5x10 @ 65%
5
3x3
5x10 @ 70%
6
5/3/1
5x10 @ 75%
Boring But Big Variation II
This is a much easier variation of the Boring But Big program, but still very
challenging. This is also a great way to get some more work in, get some necessary
hypertrophy work in and still make some personal records. This is much more tame
and logical.
Your training schedule (template) would be EXACTLY the same as the Boring
But Big Variation (listed above). Don’t go nuts with excessive assistance work.
Sets/Reps/Percentages (Variation II)
Week One
Week Two
Week Three
5 x 65%
3 x 70%
5 x 75%
5 x 75%
3 x 80%
3 x 85%
5+ x 85%
3+ x 90%
1+ x 95%
5 sets of 10 reps @ 65%
5 sets of 8 reps @ 70%
5 sets of 5 reps @ 75%
20
Boring But Big, 6 Week Challenge
This is similar to the
Boring But Big 3 Month Challenge
but done over 6 weeks.
Here is the
6-week program mapped out in its entirety. Push the last set of the 5/3/1 sets
(the work
sets) every week. Remember the percentages for the “5x10” work are all based on
your
training max.
Week
Work Sets BBB Sets
1
3x5
5x10 @ 50%
2
3x3
5x10 @ 50%
3
5/3/1
5x10 @ 60%
4
3x5
5x10 @ 60%
5
3x3
5x10 @ 70%
6
5/3/1
5x10 @ 70%
Boring But Big, 5x5 Variation
This is a different variation of Boring But Big that uses 5 sets of 5 reps, rather than
the standard 5x10. The 5 sets of 5 reps are done with 80% of your
training max
. A good
way to put this into your training is to start with the Boring But Big program for 6
weeks and then
go right into the 5x5 BBB variation after the deload.
Week
Work Sets BBB Sets
1
3x5
5x10 @
50%
2
3x3
5x10 @
50%
3
5/3/1
5x10 @
50%
4
3x5
5x10 @
50%
5
3x3
5x10 @
50%
6
5/3/1
5x10 @
50%
7
Deload
Deload
8
3x5
5x5 @ 80%
9
3x3
5x5 @ 80%
10
5/3/1
5x5 @ 80%
11
3x5
5x5 @ 80%
12
3x3
5x5 @ 80%
12
5/3/1
5x5 @ 80%
21
Boring
But
Big,
5x3
Variation
Like the 5x5 variation, this one does not use the 5x10 standard. Rather, it uses 5
sets of 3 reps at 90% of your training max. Remember that all the percentages
are based on your training max. If you feel up to it, use the 5x5 Variation as a
steppingstone to the 5x3.
Week
Work Sets BBB Sets
1
3x5
5x10 @
50%
2
3x3
5x10 @
50%
3
5/3/1
5x10 @
50%
4
3x5
5x10 @
50%
5
3x3
5x10 @
50%
6
5/3/1
5x10 @
50%
7
Deload
Deload
8
3x5
5x5 @ 80%
9
3x3
5x5 @ 80%
10
5/3/1
5x5 @ 80%
11
3x5
5x5 @ 80%
12
3x3
5x5 @ 80%
12
5/3/1
5x5 @ 80%
13
Deload
Deload
14
3x5
5x3 @ 90%
15
3x3
5x3 @ 90%
16
5/3/1
5x3 @ 90%
17
3x5
5x3 @ 90%
18
3x3
5x3 @ 90%
19
5/3/1
5x3 @ 90%
Boring But Big, 5x1 Variation
I’m sure you can guess what this one is. Perform 5 sets of 1 rep with your
training max. Again, you can build up to this over 27 weeks. For those who like
to plan their training out, this will give you a half-year of training completely and
100% mapped out with no questions as to what you are, or will be doing.
Nothing could be simpler, aside from maybe blinking your eyes. That might be a bit
simpler than following this plan but it hasn’t been
proven.
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Week
Work Sets BBB Sets
1
3x5
5x10 @
50%
2
3x3
5x10 @
50%
3
5/3/1
5x10 @
50%
4
3x5
5x10 @
50%
5
3x3
5x10 @
50%
6
5/3/1
5x10 @
50%
7
Deload
Deload
8
3x5
5x5 @ 80%
9
3x3
5x5 @ 80%
10
5/3/1
5x5 @ 80%
11
3x5
5x5 @ 80%
12
3x3
5x5 @ 80%
13
5/3/1
5x5 @ 80%
14
Deload
Deload
15
3x5
5x3 @ 90%
16
3x3
5x3 @ 90%
17
5/3/1
5x3 @ 90%
18
3x5
5x3 @ 90%
19
3x3
5x3 @ 90%
20
5/3/1
5x3 @ 90%