Gymscore · Program schedule
5/3/1 Boring But Big: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- pull-up bar
- cable machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Cycle 1 · weeks 1–4
5s Week
Squat Day · Squat 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5/5/5+ | 3 min |
| Barbell Back Squat (BBB) | 5 | 10 | 90s |
| Leg Curl | 3 | 10-15 | 60s |
| Hanging Leg Raise | 5 | 10 | 60s |
Bench Day · Bench 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 5/5/5+ | 2 min |
| Bench Press (BBB) | 5 | 10 | 90s |
| Dumbbell Row | 5 | 10 | 60s |
| Face Pull | 3 | 15 | 60s |
Deadlift Day · Deadlift 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | 5/5/5+ | 3 min |
| Barbell Deadlift (BBB) | 5 | 10 | 2 min |
| Dumbbell Lunges | 3 | 10 each leg | 60s |
| Ab Wheel Rollout | 3 | 10 | 60s |
Press Day · OHP 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 5/5/5+ | 2 min |
| Overhead Press (BBB) | 5 | 10 | 90s |
| Chin-ups | 5 | 10 | 60s |
| Dip | 3 | 10-15 | 60s |
2. Cycles 2-3 · weeks 5–12
Repeated 3-Week Waves + Deload
Squat Day · Squat 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | per week scheme | 3 min |
| Barbell Back Squat (BBB) | 5 | 10 | 90s |
| Leg Curl | 3 | 10-15 | 60s |
| Hanging Leg Raise | 5 | 10 | 60s |
Bench Day · Bench 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | per week scheme | 2 min |
| Bench Press (BBB) | 5 | 10 | 90s |
| Dumbbell Row | 5 | 10 | 60s |
| Face Pull | 3 | 15 | 60s |
Deadlift Day · Deadlift 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 3 | per week scheme | 3 min |
| Barbell Deadlift (BBB) | 5 | 10 | 2 min |
| Dumbbell Lunges | 3 | 10 each leg | 60s |
| Ab Wheel Rollout | 3 | 10 | 60s |
Press Day · OHP 5/3/1 + BBB
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | per week scheme | 2 min |
| Overhead Press (BBB) | 5 | 10 | 90s |
| Chin-ups | 5 | 10 | 60s |
| Dip | 3 | 10-15 | 60s |
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.