5-3-1 Boring But Big 3 Month Challenge

by Jim Wendler
Full Program Details are available @
T NATION | The Boring But Big 3-Month Challenge

The Program in a Nutshell

Month one. 5 sets of 10 reps at 50% of Training Max (TM).

Month two. 5 sets of 10 reps at 60% of Second Month's TM.

Month three. 5 sets of 10 reps at 70% of Third Month's TM.

5/3/1 sets and reps are explained in the 5/3/1 book. Buy it on Amazon
Last sets on the 5/3/1 are not taken to failure; only the required reps are done.
All other assistance work should be kept to a minimum.
On upper body days, be sure to do some kind of pulling (rows or chins) exercise.
This is a 4 days/week program, not 3 days/week or 2, or 5.

This is a self calculating formula only fill data in yellow cells!

General Guidelines:
Increase Squat and Deadlift by at least 10lbs each cycle.
Increase Bench Press & Overhead Press by at least 5lbs each cycle.
Each worksheet will print out in its entirity on one sheet of paper.
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http://ArthurPalac.com

REAL MAX:
OHP Deadlif BP Squat
58 160 120 124

TRAINING MAX (90%):

OHP Deadlif BP Squat

52 144 108 112
 5-3-1 Boring But Big 3 Month Challenge - Cycle 1
Overhead Press Deadlif Bench Press Squat Start Date
52 144 108 112 1/3/2017

Week1 Week2
mo tu th fr mo tu th fr
1/3/2017 1/4/2017 1/6/2017 1/7/2017 1/10/2017 1/11/2017 1/13/2017 1/14/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90
5x25 5x60 5x45 5x45 5x25 5x60 5x45 5x45
5x30 5x75 5x55 5x60 5x30 5x75 5x55 5x60
3x35 3x90 3x65 3x70 3x35 3x90 3x65 3x70
5x40 5x110 5x85 5x85 3x45 3x120 3x90 3x90
5x45 5x120 5x90 5x90 3x45 3x125 3x95 3x100
>5x45 >5x125 >5x95 >5x100 >3x50 >3x130 >3x100 >3x105
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50%
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10

Week3 DELOAD Week4

mo w th fr mo tu th fr
1/17/2017 1/18/2017 1/20/2017 1/21/2017 1/24/2017 1/25/2017 1/27/2017 1/28/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70
5x25 5x60 5x45 5x45 5x25 5x60 5x45 5x45
5x30 5x75 5x55 5x60 5x30 5x75 5x55 5x60
3x35 3x90 3x65 3x70 3x35 3x90 3x65 3x70
5x40 5x110 5x85 5x85 5x35 5x90 5x65 5x70
3x45 3x125 3x95 3x100 5x35 5x90 5x65 5x70
>1x50 >1x140 >1x105 >1x110 5x35 5x90 5x65 5x70
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50% 5x10 50%
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75
10x55 10x60 10x30 10x75 10x55 10x60 10x30 10x75

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10
 5-3-1 Boring But Big 3 Month Challenge - Cycle 2
Overhead Press Deadlif Bench Press Squat Start Date
125 255 145 205 1/30/2017

Week1 Week2
mo tu th fr mo tu th fr
1/30/2017 1/31/2017 2/2/2017 2/3/2017 2/6/2017 2/7/2017 2/9/2017 2/10/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90
5x50 5x105 5x60 5x85 5x50 5x105 5x60 5x85
5x65 5x130 5x75 5x105 5x65 5x130 5x75 5x105
3x75 3x155 3x90 3x125 3x75 3x155 3x90 3x125
5x95 5x195 5x110 5x155 3x100 3x205 3x120 3x165
5x100 5x205 5x120 5x165 3x110 3x220 3x125 3x175
>5x110 >5x220 >5x125 >5x175 >3x115 >3x230 >3x135 >3x185
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60%
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10

Week3 DELOAD Week4

mo w th fr mo tu th fr
2/13/2017 2/14/2017 2/16/2017 2/17/2017 2/20/2017 2/21/2017 2/23/2017 2/24/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70
5x50 5x105 5x60 5x85 5x50 5x105 5x60 5x85
5x65 5x130 5x75 5x105 5x65 5x130 5x75 5x105
3x75 3x155 3x90 3x125 3x75 3x155 3x90 3x125
5x95 5x195 5x110 5x155 5x75 5x155 5x90 5x125
3x110 3x220 3x125 3x175 5x75 5x155 5x90 5x125
>1x120 >1x245 >1x140 >1x195 5x75 5x155 5x90 5x125
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60% 5x10 60%
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155
10x90 10x125 10x75 10x155 10x90 10x125 10x75 10x155

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10
 5-3-1 Boring But Big 3 Month Challenge - Cycle 3
Overhead Press Deadlif Bench Press Squat Start Date
130 265 108 215 2/26/2017

Week1 Week2
mo tu th fr mo tu th fr
2/26/2017 2/27/2017 3/1/2017 3/2/2017 3/5/2017 3/6/2017 3/8/2017 3/9/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90
5x55 5x110 5x45 5x90 5x55 5x110 5x45 5x90
5x65 5x135 5x55 5x110 5x65 5x135 5x55 5x110
3x80 3x160 3x65 3x130 3x80 3x160 3x65 3x130
5x100 5x200 5x85 5x165 3x105 3x215 3x90 3x175
5x105 5x215 5x90 5x175 3x115 3x230 3x95 3x185
>5x115 >5x230 >5x95 >5x185 >3x120 >3x240 >3x100 >3x195
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70%
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10

Week3 DELOAD Week4

mo w th fr mo tu th fr
3/12/2017 3/13/2017 3/15/2017 3/16/2017 3/19/2017 3/20/2017 3/22/2017 3/23/2017

Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif Bench Press Squat
5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70
5x55 5x110 5x45 5x90 5x55 5x110 5x45 5x90
5x65 5x135 5x55 5x110 5x65 5x135 5x55 5x110
3x80 3x160 3x65 3x130 3x80 3x160 3x65 3x130
5x100 5x200 5x85 5x165 5x80 5x160 5x65 5x130
3x115 3x230 3x95 3x185 5x80 5x160 5x65 5x130
>1x125 >1x255 >1x105 >1x205 5x80 5x160 5x65 5x130
Accessory Work Accessory Work
Bench Press Squat Overhead Press Deadlif Bench Press Squat Overhead Press Deadlif
5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70% 5x10 70%
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190
10x80 10x155 10x95 10x190 10x80 10x155 10x95 10x190

Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises Dumbbell Rows Ab Wheel Chins/Pull-Ups Leg Raises
5 x 10 5 x 10-20 5 x 10 5 x 10 5 x 10 5 x 10-20 5 x 10 5 x 10