5/3/1 Big But Boring Example Routine

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 85 lbs x 5 225 lbs x 5 155 lbs x 5 180 lbs x 5
100 lbs x 5 260 lbs x 5 180 lbs x 5 205 lbs x 5
110 lbs x 5+ 295 lbs x 5+ 205 lbs x 5+ 230 lbs x 5+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 2

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 90 lbs x 3 240 lbs x 3 170 lbs x 3 190 lbs x 3
105 lbs x 3 275 lbs x 3 195 lbs x 3 220 lbs x 3
120 lbs x 3+ 310 lbs x 3+ 215 lbs x 3+ 245 lbs x 3+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 3

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 100 lbs x 5 260 lbs x 5 180 lbs x 5 205 lbs x 5
110 lbs x 3 295 lbs x 3 205 lbs x 3 230 lbs x 3
125 lbs x 1+ 330 lbs x 1+ 230 lbs x 1+ 260 lbs x 1+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 4

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 5 205 lbs x 5 145 lbs x 5 165 lbs x 5
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10