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5/3/1 Boring But Big foundation

v1

A 12-week intermediate strength and hypertrophy program using the 5/3/1 framework and Boring But Big template.

Available
strengthhypertrophypowerliftingintermediate

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Procedure

  1. Establish Training Max (TM)

    • Identify the user's technical 1-Rep Max (1RM) for Squat, Deadlift, Bench Press, and Overhead Press.
    • Calculate the initial TM at 80–90% of the technical 1RM (85% is the recommended starting point).
    • Use update_training_max to store these values.

  2. Initialize Cycle 1 (Weeks 1-4)

    • Create a 4-day weekly split using create_week:
      • Day 1: OHP (Main), Bench (BBB 5x10 @ 30% TM), Lat Work.
      • Day 2: Deadlift (Main), Squat (BBB 5x10 @ 30% TM), Core Work.
      • Day 3: Bench (Main), OHP (BBB 5x10 @ 30% TM), Lat Work.
      • Day 4: Squat (Main), Deadlift (BBB 5x10 @ 30% TM), Core Work.
    • Set Main Lift percentages for Cycle 1:
      • Week 1: 65%x5, 75%x5, 85%x5+ (AMRAP).
      • Week 2: 70%x3, 80%x3, 90%x3+ (AMRAP).
      • Week 3: 75%x5, 85%x3, 95%x1+ (AMRAP).
      • Week 4 (Deload): 40%x5, 50%x5, 60%x5 (No AMRAP).

  3. Apply Coaching Cues

    • Add technical notes to exercises using update_note:
      • Squat: "Drive the floor away. Break at hips/knees simultaneously."
      • Bench: "Bend the bar. Engage lats; maintain active feet."
      • Deadlift: "Pull the slack out. Squeeze oranges in armpits."
      • OHP: "Punch the ceiling. Squeeze glutes and quads."

  4. Manage Cycle Transitions (Every 4 Weeks)

    • Evaluate performance after the Week 4 deload.
    • If base reps were met: Increase TM by 5 lbs (2.5 kg) for upper body and 10 lbs (5 kg) for lower body.
    • If stalling occurred: Recalculate the next cycle using 90% of current performance.
    • Update BBB Intensity for the new cycle:
      • Cycle 2: 45%–50% of TM.
      • Cycle 3: 60% of TM.

  5. Execution Rules

    • Monitor AMRAP sets: Instruct the user to stop when bar speed slows significantly.
    • Deload enforcement: During Week 4, ensure no AMRAP sets are performed and suggest reducing BBB volume to 3 sets if fatigue is high.