Boring But BigWorkout calculator.

Classic 5/3/1 main sets plus 5 × 10 at the percentage you choose, on the same or the opposite lift, for three cycles with the training-max increases.

Enter your numbers See the weekly plan Read the full guide

Program by Jim Wendler · Trainer editorial · Updated 15 October 2026

Boring But Big three-cycle plan

Enter your numbers. The whole plan updates as you type.

Press

Deadlift

Bench press

Squat

Example numbers are loaded; replace them with yours. Loads include the 20 kg bar (change it in Your settings) and round down to your smallest jump.

Training max

Classic 5/3/1 uses 90% of your max. Wendler's beginner advice uses 80–85%.

5 × 10 weight

Wendler's rule of thumb is 50–60% of the training max. New to BBB: build from 30%.

5 × 10 lift

Smallest jump you can load

Two 1.25 kg plates make a 2.5 kg jump.

Squat · Training max for cycle 4

123kg

Training max now: 108 kg. Every session is below, with warm-ups and what to do when you stall.

Lift	Training max now	Cycle 4
Press	45 kg	52.5 kg
Deadlift	126 kg	141 kg
Bench press	72 kg	79.5 kg
Squat	108 kg	123 kg

The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.

Week 1 · Cycle 1, 5s week · A + set is your last set: as many good reps as you can.

Day 1 · Press

PressWarm-up (kg): 8 at 201 × 5 · 65%27.5 kg1 × 5 · 75%32.5 kg1 × 5+ · 85%37.5 kgtraining max 45 kg
Press (BBB)5 × 10 · 50%22.5 kg
Lat work (chin-ups, rows or pulldowns)5 × 10

Day 2 · Deadlift

DeadliftWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 47.5 · 2 at 60 · 1 at 67.51 × 5 · 65%80 kg1 × 5 · 75%92.5 kg1 × 5+ · 85%105 kgtraining max 126 kg
Deadlift (BBB)5 × 10 · 50%62.5 kg
Ab work5 × 10

Day 3 · Bench press

Bench pressWarm-up (kg): 8 at 20 · 3 at 25 · 2 at 32.5 · 1 at 37.51 × 5 · 65%45 kg1 × 5 · 75%52.5 kg1 × 5+ · 85%60 kgtraining max 72 kg
Bench press (BBB)5 × 10 · 50%35 kg
Lat work (chin-ups, rows or pulldowns)5 × 10

Day 4 · Squat

SquatWarm-up (kg): 8 at 20 · 5 at 27.5 · 3 at 40 · 2 at 52.5 · 1 at 57.51 × 5 · 65%70 kg1 × 5 · 75%80 kg1 × 5+ · 85%90 kgtraining max 108 kg
Squat (BBB)5 × 10 · 50%52.5 kg
Ab work5 × 10

How it progresses

Main work is classic 5/3/1 from a training max of 90% of your max. Then 5 × 10 of the same lift at 50% of its training max.

After each cycle, raise the training max: 2.5 kg on press and bench press; 5 kg on deadlift and squat.

If you stall

If a + set misses its target reps, lower that lift's training max and build back. If 5 × 10 stops being repeatable, use a lighter percentage.

Warm-up

The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar.

What comes next

Cycles repeat with no end date. In the deload week you can keep 5 × 10 or cut it to 3 × 10.

Sources

Classic 5/3/1 main sets plus a configurable 5×10 BBB example, not the three-month challenge.

Boring But Big · Jim Wendler

Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.

Use the sheet at your next session

Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.

The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.

Read the progression and troubleshooting guide

Days / week: 3–4
Experience: Intermediate
Progression: Cycles + supplemental volume
Focus: Strength + muscle

Version covered. Classic 5/3/1 main sets plus a configurable 5×10 BBB example, not the three-month challenge. Independent editorial companion; no affiliation or endorsement is implied.

The people behind the program.

Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.

Jim WendlerBoring But Big
Practical resourcesPlate loading calculator Warm-up set calculator Estimated one-rep max
Lift techniqueSquat form checklist Overhead press guide Romanian deadlift guide

Frequently asked questions

Which version of Boring But Big does this cover?

Classic 5/3/1 main sets plus a configurable 5×10 BBB example, not the three-month challenge.

How should I use the Boring But Big tool?

Classic 5/3/1 main sets plus 5 × 10 at the percentage you choose, on the same or the opposite lift, for three cycles with the training-max increases.

Is this an official program spreadsheet?

This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.

A different method. A useful comparison.

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Jim Wendler