The 5/3/1 bodybuilding program is a variation of the 5/3/1 strength training program that is focused on bodybuilding goals, such as increasing muscle mass and aesthetics. This program incorporates the same basic principles of the 5/3/1 program, including the use of the four main lifts (squat, bench press, deadlift, and overhead press) and the concept of progression through incremental increases in weight and volume.  However, the bodybuilding program places more emphasis on assistance exercises and higher volume training, with a greater focus on hypertrophy and muscular endurance. The program includes three main lifts each training day, along with multiple assistance exercises that target specific muscle groups.

5/3/1 Bodybuilding

Squat

Leg Press

Seated Leg Curl (Machine)

Leg Extension (Machine)

Ab Wheel

Day 1

Bench Press

Chest Dip (Weighted)

Fly (Dumbbell)

Pushdown (Cable)

Push-up

Day 2

Deadlift

Bent-over Row (Barbell)

Chin-up

Good-morning (Barbell)

Hanging Leg Raise

Day 3

Press

Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Curl (Barbell)

Preacher Curl (Barbell)

Day 4

Chest Dip

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters. Only done as a Leader template.

5x5/3/1 3 Day

5x5/3/1 FSL

5x5/3/1 FSL 3 Day

5x5/3/1 FSL BBS 3 Day

5x5/3/1 FSL Widowmaker 3 Day

A great way to increase the amount of volume of the heaviest sets. Great for beginners or beginner-intermediate lifters.

5x5/3/1, Anchor

5x5/3/1, Anchor 3 Day

5x5/3/1, Anchor FSL

5x5/3/1, Anchor FSL 3 Day

Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. BBB is not a good template for very new beginners or very advanced lifters. Beginners do not do well with multiple sets of ten reps, as they do not have the strength or technique to do them correctly. Very advanced lifters instinctively realize that BBB is not for them, and if they do attempt it, the know that they percentage of their supplemental work is very, very low. The reason for this is simple: 60% for an intermediate is not the same as 60% for an advanced lifter. Perform some easy conditioning on as many days as you wish provided you do so in a manner that allows recovery. Boring But Big will make you sore and take a lot out of you - so make sure you aren't adding more stuff into your training that inhibits your recovery.   If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Boring But Big

At the very most use an 85% training max. This variation uses the first work set percentage as the supplemental work.  If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.

Boring But Big FSL 3 Day

Boring But Big, 3 Day

Boring But Big, FSL

This is a program to get big traps and a big neck. To get more yoked you don't just specialize in neck and trap training; you add it to an already balanced training program. For lighter yoke work, use a neck harness or do a neck flexion exercise.

Building a Bigger Yoke

Straight Leg Deadlift (Barbell)

Power Clean

Swing (Kettlebell)

Neck Flexion (Cable)

Incline Bench Press (Barbell)

Shrug (Barbell)

Face Pull (Cable)

Front Raise (Barbell)

Neck Extension (Cable)

Crunch

Front Squat (Barbell)

Neck Flexion (Band)

Band Pull-Aparts

Shrug (Dumbbell)

Neck Extension (Band)

Close Grip Bench Press (Barbell)

Forever Boring But Big

The Advanced version of Forever Boring But Big (BBB) uses lower percentages than the regular BBB. It's for people that have been training for a while or people who have trouble with recovery. Perform some easy conditioning on as many days as you wish provided you do so in a manner that allows recovery. Boring But Big will make you sore and take a lot out of you - so make sure you aren't adding more stuff into your training that inhibits your recovery.   If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Forever Boring But Big Advanced

Forever Boring But Big Advanced 3 Day

Forever Boring But Big, 3 Day

This is a great template if you have extra time and energy and want to get stronger. If you are looking to get bigger, choose a different template.

Full Body - Squat, Push, Pull

Chin-up (Weighted)

5's Pro

Bent-over Row (Dumbbell)

This is a great template if you have extra time and energy and want to get stronger. After finishing 2-3 cycles of the Full Body template run this anchor.

Full Body - Squat, Push, Pull, Anchor

5/3/1

Five by Five

Full Body Boring But Big

Full Body Boring But Big 3 Day

Popularized by the legend Charles Poliquin, German Volume Training involves a lot of volume, minimal rest, and a limited timeframe. This is not a program you run over and over. It's meant for you to go hard for 6 weeks then move on to something less intense.

German Volume Training

This template is based on the 5/3/1 principles but it's modified to suit the needs of hardgainers. Make sure you are eating enough to pack on muscle.

Hard Gainers

Portal’s 5x5/3/1, Anchor

If you just don't have the time to do the "normal" Boring But Big or if the "5x10" protocol does not work for you this is a great template. Instead of 5 sets of 10, you will be doing 3 sets of 10.  For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Slightly Less Boring But Big

This template is ideal for those that are short on time but want to push themselves on each workout. You do 3 sets of 10 reps for supplemental work with each set increasing in percentage, 50% then 60% then 70%. You could also start at 70% and go down to 50%. This template is one of the best ways to cut down on training time yet still get some heavier supplemental work.  For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Slightly Less Boring But Big Short on Time

Slightly Less Boring But Big Short on Time 3 Day

Slightly Less Boring But Big, 3 Day

This template is ideal for people who need to be a little more conservative with their training. You are performing Boring But Big supplemental exercises for two main lifts: one pressing movement and either a squat or a deadlift. The two remaining exercises are done with 5 sets of 5 reps (First Set Last).  For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Slightly Less Boring But Big/First Set Last

Slightly Less Boring But Big/First Set Last 3 Day

If you just don't have the time to do the "normal" Boring But Big or if the "5x10" protocol does not work for you this is a great template. Instead of 5 sets of 10, you will be doing 3 sets of 10. This variation using the supplemental percentages from Forever BBB - 60% for week 1, 50% for week 2, and 70% for week 3.  For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based.  BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to  an Anchor template. There are a number of different templates to choose from.

Slightly Less Forever Boring But Big

Slightly Less Forever Boring But Big 3 Day

Build Muscle Workout Templates