Strength Training Plan
5/3/1 Boring But Big Template
Jim Wendler's premier strength and hypertrophy program combining heavy 5/3/1 compound lifts with 5 sets of 10 reps supplemental volume.
Target Goal
Strength
Days Per Week
4 Days
Progression Method
Wendler 5/3/1 Wave Periodization + 5x10 Supplemental Volume @ 50-60% 1RM
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Overhead Press Day | Overhead Press (5/3/1 Main Work), OHP (5x10 BBB), Lat Pulldowns | Main: 5/3/1 reps | BBB: 5x10 @ 50% |
| Day 2 | Deadlift Day | Barbell Deadlift (5/3/1 Main Work), Deadlift (5x10 BBB), Hanging Leg Raises | Main: 5/3/1 reps | BBB: 5x10 @ 50% |
| Day 3 | Bench Press Day | Barbell Bench Press (5/3/1 Main Work), Bench (5x10 BBB), Dumbbell Rows | Main: 5/3/1 reps | BBB: 5x10 @ 50% |
| Day 4 | Squat Day | Barbell Back Squat (5/3/1 Main Work), Squat (5x10 BBB), Leg Curls | Main: 5/3/1 reps | BBB: 5x10 @ 50% |
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