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5/3/1 Boring But Big

Inspired by Jim Wendler

5/3/1 Boring But Big

Wave-loaded 5/3/1 main lift then 5×10 of the same lift at 50%. Strength + hypertrophy in one shot.

Four-day split. Each day: one main lift in 5/3/1 percentage waves, then 5×10 of the same lift at light weight (BBB), then accessory work. Hard, simple, and very effective for the second-year lifter.

wave loading531intermediatehypertrophy

Sample week

The full template is what gets cloned into your account.

Mon

OHP day

3 lifts

  • Overhead Press

    3×5/3/1

  • Overhead Press

    5×10

  • Lat Pulldown

    5×10

Tue

Deadlift day

3 lifts

  • Conventional Deadlift

    3×5/3/1

  • Romanian Deadlift

    5×10

  • Plank

    3×60s

Thu

Bench day

3 lifts

  • Barbell Bench Press

    3×5/3/1

  • Barbell Bench Press

    5×10

  • Barbell Row

    5×10

Fri

Squat day

3 lifts

  • Back Squat

    3×5/3/1

  • Back Squat

    5×10

  • Hip Thrust

    3×12