Boring But Big (5/3/1)

This hitPR version implements Jim Wendler’s Boring But Big as a four-day 5/3/1 volume block. In each session, the classic three-week wave with a plus set is followed by 5×10 of the same main lift at 50% of the Training Max. Three fixed assistance exercises for 3×10 each finish the session. The block covers two cycles, and hitPR increases the Training Max automatically after each cycle.

Who is this plan for?

• Intermediate lifters with reliable technique in barbell overhead press, barbell deadlift, barbell bench press, and barbell squat.
• You know your realistically set Training Max for all four main lifts and can judge clean, controlled repetitions.
• You want to combine regular heavy work with substantial supplemental volume rather than adding weight every session.
• Four training days and roughly 50 minutes per session fit your weekly schedule.

How it works

• Three-Week Wave: Week 1 uses 65/75/85% TM for 5/5/5+, Week 2 uses 70/80/90% for 3/3/3+, and Week 3 uses 75/85/95% for 5/3/1+. On the plus set, perform as many clean reps as possible, stopping before reps become slow, forced, or technically unstable.
• Boring But Big: Immediately afterward, perform the same main lift for 5×10 at 50% TM. Complete all 50 reps with consistent technique; easy early sets are not a reason to raise the percentage within the block.
• Fixed Assistance: Each session ends with three preset exercises for 3×10 and 60 seconds of rest. The configured starting split is 3×10, and the goal is 30 completed reps per exercise.
• TM Progression in hitPR: After each cycle, hitPR adds 5 kg to the Training Max for barbell deadlift and barbell squat, and 2.5 kg for barbell overhead press and barbell bench press. The app does not evaluate rep speed or technique, so adjust the TM manually when needed.
• Six-Week Block: The plan ends after the second three-week cycle. Reassess your TMs before choosing the next block; a realization phase is an optional hitPR follow-up, not a requirement of Boring But Big. This schedule has no dedicated deload week.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5