Gymscore · Program guide
5/3/1 Boring But Big: A Guide to the Gymscore Template
Boring But Big pairs main-lift work with a substantial supplemental block. In Gymscore’s adaptation, the main sets and five-by-ten work are separate entries, so the plan is easy to read but requires more session time than the main lift alone suggests.
Who this template suits
A lifter familiar with the main barbell lifts who wants four weekly sessions with clearly separated main and supplemental work.
When to choose another option
You routinely run out of time after the main sets, or you want a low-volume introduction to barbell training.
Template length
12 weeks
The saved version contains four sessions per week across 12 weeks. It includes working waves and deloads, with a later phase covering the remaining cycles.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved version contains four sessions per week across 12 weeks. It includes working waves and deloads, with a later phase covering the remaining cycles.
| Program | Exercise |
|---|---|
| Squat Day | Barbell Back Squat, Barbell Back Squat (BBB), Leg Curl, Hanging Leg Raise |
| Bench Day | Bench Press, Bench Press (BBB), Dumbbell Row, Face Pull |
| Deadlift Day | Barbell Deadlift, Barbell Deadlift (BBB), Dumbbell Lunges, Ab Wheel Rollout |
| Press Day | Overhead Press, Overhead Press (BBB), Chin-ups, Dip |
How to track and progress
Keep the training max and the supplemental load visible as separate records. Five sets of ten are not an instruction to reuse the weight from the heaviest main set.
The template changes supplemental loading across its cycles and increases training maxes between them. Record cycle position and completed volume before advancing; the same exercise name can represent a very different workload in the two blocks.
Common mistakes
Using the top-set load for the supplemental sets
Read the separate prescription for the five-by-ten work.
Judging the program only by main-set records
The supplemental sets account for much of the session. Track completion and effort there too.
Adding assistance without considering the existing volume
Review the full saved session before expanding it with additional exercises.
Questions answered
What does Boring But Big add?
This adaptation adds five sets of ten as supplemental work after the main-lift prescription, plus the listed assistance.
How many days does the saved plan require?
Four weekly sessions over 12 weeks.
Does every Boring But Big version use the same pairing?
No. The creator describes multiple arrangements. This guide covers the pairing and cycle structure currently stored in Gymscore.