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Beyond 5/3/1 - (Less) Borin

Training maxes
Reps
5
2
3
3

Military press:
Bench press:
Deadlift:
Squat:

Weight
55
80
130
115

1RM (Brzycki Formul

61.88
82.29
137.65
121.77

Week 1 - 3x5
Monday
Press

WS
WS
WS
Joker set
Bench

Lats

Tuesday

Weight p/s

5 x 20
5 x 25
5 x 35
5 x 40
5 x 45
5+ x 50
5 x 50
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
5x10

0
2.5
7.5
10
12.5
15
15
15
15
15
15
15

Deadlift

WS
WS
WS
Joker set
Squat

HLR

5 x 40
5 x 55
5 x 70
5 x 85
5 x 95
5+ x 110
5 x 115
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
5x15

Weight p/s
10
17.5
25
32.5
37.5
45
47.5
27.5
27.5
27.5
27.5
27.5

Week 2 - 3x3
Monday
Press

WS
WS
WS
Joker set
Bench

5
5
3
3
3
3+
3
10
10
10
10

Weight p/s

x
x
x
x
x
x
x
x
x
x
x

25
30
35
40
45
55
55
50
50
50
50

2.5
5
7.5
10
12.5
17.5
17.5
15
15
15
15

Tuesday
Deadlift

WS
WS
WS
Joker set
Squat

5 x 50
5 x 60
3 x 75
3 x 90
3 x 100
3+ x 115
3 x 120
10 x 75
10 x 75
10 x 75
10 x 75

Weight p/s
15
20
27.5
35
40
47.5
50
27.5
27.5
27.5
27.5

10 x 50
5x10

Lats

10 x 75
5x15

15

HLR

27.5

Week 3 - 5/3/1
Monday
Press

WS
WS
WS
Joker set
Bench

Lats

5 x 25
5 x 30
3 x 40
5 x 45
3 x 50
1+ x 55
1 x 60
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
5x10

Tuesday

Weight p/s
2.5
5
10
12.5
15
17.5
20
15
15
15
15
15

Deadlift

WS
WS
WS
Joker set
Squat

HLR

5 x 55
5 x 70
3 x 80
5 x 95
3 x 110
1+ x 120
1 x 125
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
5x15

Weight p/s
17.5
25
30
37.5
45
50
52.5
27.5
27.5
27.5
27.5
27.5

Increase training max on upper body lifts with 2.5kg (5lbs) a


0

Increase UB lifts by:

Increase LB lifts by:

If you can, also increase 5x10 option with 5%-10%

Week 7 - Deload - Only do prescribed reps for WS


Monday
Press

WS
WS
WS
Bench

Lats

5 x 20
5 x 25
3 x 35
3 x 40
3 x 45
3 x 50
10 x 50
10 x 50
10 x 50
5x10

Tuesday

Weight p/s
0
2.5
7.5
10
12.5
15
15
15
15

Deadlift

WS
WS
WS
Squat

HLR

5 x 40
5 x 55
3 x 70
3 x 85
3 x 95
3 x 110
10 x 75
10 x 75
10 x 75
5x15

Weight p/s
10
17.5
25
32.5
37.5
45
27.5
27.5
27.5

v1.0 - Created by umirinbrah. I'm in no way affiliated to the author of the book. For

ss) Boring But Big Workout Generator


Options

M (Brzycki Formula)

Training Max (0,9)

5x10 Option:

55.70
74.06
123.89
109.60

Joker Option:
Base Training Max on:
Smallest weight:
Bar weight:

61.88
82.29
137.65
121.77

Thursday
Bench

WS
WS
WS
Joker set
Press

Lats

5 x 25
5 x 35
5 x 40
5 x 50
5 x 60
5+ x 65
5 x 70
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40
5x10

Thursday
Bench

WS
WS
WS
Joker set
Press

5
5
3
3
3
3+
3
10
10
10
10

Friday

Weight p/s
2.5
7.5
10
15
20
22.5
25
10
10
10
10
10

Squat

WS
WS
WS
Joker set
Deadlift

Leg Curl

Friday

Weight p/s

x
x
x
x
x
x
x
x
x
x
x

30
40
45
55
60
70
70
40
40
40
40

5
10
12.5
17.5
20
25
25
10
10
10
10

5 x 35
5 x 50
5 x 60
5 x 75
5 x 85
5+ x 95
5 x 100
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85
5x10

Squat

WS
WS
WS
Joker set
Deadlift

5 x 45
5 x 55
3 x 65
3 x 80
3 x 90
3+ x 100
3 x 105
10 x 85
10 x 85
10 x 85
10 x 85

Weight p/s
7.5
15
20
27.5
32.5
37.5
40
32.5
32.5
32.5
32.5
32.5

Weight p/s
12.5
17.5
22.5
30
35
40
42.5
32.5
32.5
32.5
32.5

10 x 40
5x10

Lats

Thursday
Bench

WS
WS
WS
Joker set
Press

Lats

5 x 35
5 x 40
3 x 50
5 x 60
3 x 65
1+ x 75
1 x 75
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40
5x10

10

Leg Curl

Friday

Weight p/s
7.5
10
15
20
22.5
27.5
27.5
10
10
10
10
10

10 x 85
5x10

Squat

WS
WS
WS
Joker set
Deadlift

Leg Curl

32.5

Weight p/s

5 x 50
5 x 60
3 x 75
5 x 85
3 x 95
1+ x 105
1 x 110
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85
5x10

15
20
27.5
32.5
37.5
42.5
45
32.5
32.5
32.5
32.5
32.5

.5kg (5lbs) and lower body lifts with 5kg (10lbs) and repeat anothe
0

These are total values, therefore increase them after each cycle. Fo
example, after your second cycle change UB from 2.5 to 5 and LB fro
5 to 10. After your third cycle from 5 to 7.5 and 10 to 15, etc

with 5%-10%.

for WS
Thursday
Bench

WS
WS
WS
Press

Lats

5 x 25
5 x 35
3 x 40
3 x 50
3 x 60
3 x 65
10 x 40
10 x 40
10 x 40
5x10

Friday

Weight p/s
2.5
7.5
10
15
20
22.5
10
10
10

Squat

WS
WS
WS
Deadlift

Leg Curl

5
5
3
3
3
3
10
10
10

Weight p/s

x 35
x 50
x 60
x 75
x 85
x 95
x 85
x 85
x 85
5x10

7.5
15
20
27.5
32.5
37.5
32.5
32.5
32.5

or of the book. For an in-depth explanation on the program please buy the book: http://store.jimwen

or
Options
65%
105%
90%
2.5
20

Approx W lifted p/d


Mon

3825

Tues

6600

Thu

3725

Fri

6750

Total

20900

Approx W lifted p/d


Mon

3465

Tues

5800

Thu

3250

Fri

6070

Total

18585

Approx W lifted p/d


Mon

3385

Tues

5665

Thu

3170

Fri

5950

Total

18170

repeat another 3 weeks.

m after each cycle. For


m 2.5 to 5 and LB from
and 10 to 15, etc

Deload Options
Reps
1st set

Percentage

65%

2nd set

75%

3rd set

85%

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