When it comes to building raw strength, few coaches have quite the pedigree of legendary powerlifting figure Jim Wendler. And few programmes have quite the cultural cache of 5/3/1. It’s up there with 5×5, GVT, EDT and all of the other greats as a named programme that’s brutally effective at adding strength to your big lifts.

When it comes to adding muscle, however, Wendler opted to take a decidedly simpler approach, augmenting his original 5/3/1 programme with some additional hypertrophy work.

In what is either the quickest or most creative adaptation ever, you simply take the lift you’ve just been working on using your 5/3/1 protocol, strip some weight off the bar and perform five sets of 10 reps of that same movement.

The fact that this can, at its simplest, result in just one movement per workout is probably how Wendler landed on the name ‘Boring But Big’.

Boring it may be, but it’s as effective as it is simple, cutting away the fluff and leaving you with nothing but your big, heavy-hitting movements. A strength-building dose of low reps, followed by some serious hypertrophy work. All killer, no filler.

Here’s how to get it done.

Wendler’s original 5/3/1 programme is built around four big compound movements: the squat, bench press, deadlift and overhead press.

Using a percentage-based system calculated from your ‘training max’ – typically 90% of your actual one-rep max – you perform three progressively heavier working sets, with the prescribed reps and weights changing each week.

The classic three-week cycle looks like this:

• Week 1: 3 sets of 5 reps, at 65%, 75% and 85% of your training max.
• Week 2: 3 sets of 3 reps, at 70%, 80% and 90%.
• Week 3: 5 reps, 3 reps, then 1 rep, at 75%, 85% and 95%.

In the traditional programme, the final set of each week is performed for as many quality reps as possible, rather than stopping at the prescribed minimum. Other versions of 5/3/1 use different approaches to these final sets.

The idea is simple: start conservatively, build strength steadily and avoid the temptation to max out every time you walk into the gym.

Boring But Big takes the original strength-focused programme and bolts on a hefty dose of muscle-building volume.

After completing your prescribed 5/3/1 work for the day, strip the bar back to 50% of your training max and perform five additional sets of 10 reps.

That’s 50 extra reps of a big compound movement, on top of your heavier strength work, giving you the best of both worlds: heavy loading to drive strength gains, followed by higher-volume work to help stimulate muscle growth.

Importantly, that 50% is calculated from your training max, not the weight you used for your final heavy set. Wendler typically recommends working between 50–60% of your training max for the additional volume, although if you’re new to this kind of high-rep work, particularly on squats and deadlifts, he suggests starting as low as 30% and building up over successive cycles.

The original, stripped-back approach keeps things deliberately simple. You don’t need half a dozen different exercises, complicated supersets or an encyclopaedic knowledge of cable-machine attachments. Just a barbell, a few plates and a willingness to grit your teeth and grind the work out.

And while you can add some accessory work to address weak points or bring up individual muscle groups, Wendler himself cautions against getting carried away.

‘Do not try to add more to this program,’ he advises.

The message? The heavy lifting and additional volume are already doing most of the work. Anything else should be treated as a bonus, not an opportunity to turn a straightforward workout into a two-hour ordeal.

Train four days per week, dedicating each session to one of the four main lifts. Complete your 5/3/1 sets first, then move into your five sets of 10 at 50% of your training max, or lighter if you’re still building up your tolerance for the additional volume.

The optional accessories below are suggestions rather than part of Wendler’s prescribed template. Pick what you need, keep the volume manageable and don’t lose sight of the main event: getting stronger on your big lifts and accumulating quality volume.

Day 1 – Bench Press

A. Barbell Bench Press – 5/3/1

Complete your prescribed sets and reps for the week, using the appropriate percentages of your training max.

B. Barbell Bench Press – 5 × 10

Reduce the weight to 50% of your bench press training max. Perform five sets of 10 controlled reps, resting as necessary to maintain good form.

Optional accessories:
Chin-Ups – 3 × 8-12
Lying Triceps Extensions – 3 × 10-15

Day 2 – Squat

A. Barbell Back Squat – 5/3/1

Complete your prescribed sets and reps for the week.

B. Barbell Back Squat – 5 × 10

Reduce the weight to 50% of your squat training max and complete five sets of 10 reps.

Optional accessories:
Walking Lunges – 3 × 20-30 total
Hanging Leg Raises – 3 × 15–20

Day 3 – Overhead Press

A. Barbell Overhead Press – 5/3/1

Complete your prescribed sets and reps for the week.

B. Barbell Overhead Press – 5 × 10

Reduce the weight to 50% of your overhead press training max and complete five sets of 10 reps.

Optional accessories:
Biceps Curls – 3 × 10-15
Weighted Push-Ups – 3 × 8–12

Day 4 – Deadlift

A. Barbell Deadlift – 5/3/1

Complete your prescribed sets and reps for the week.

B. Barbell Deadlift – 5 × 10

Reduce the weight to 50% of your deadlift training max and complete five sets of 10 reps. Keep each rep controlled and your technique consistent as fatigue builds.

Optional accessories:
Dips – 3 × 6-10
Chest-Supported Rows – 3 × 10-12

One of the drivers behind the efficacy of 5/3/1 is that progression is built directly into the programme. Rather than adding weight arbitrarily each session, follow your prescribed percentages and increase your training max at the beginning of each new cycle.

Wendler’s traditional recommendation is to add 2.5kg to your upper-body training maxes and 5kg to your lower-body training maxes each cycle.

Your Boring But Big sets increase alongside those training maxes, ensuring you’re gradually exposing your muscles to more work without having to reinvent your programme every few weeks.

Start with manageable weights, keep your reps clean and resist the temptation to turn every session into an all-out test of your limits.

It might not be the most exciting programme you’ll ever follow. But when it comes to getting bigger and stronger, exciting doesn’t guarantee gains.