By Jim Wendler · Intermediate · 4× / week · 4 weeks · Full gym
Slow, sustainable strength + size
A four-week wave built on a Training Max. Each day opens with one main lift in 5/3/1 percentages — the last set is an all-out AMRAP — then "Boring But Big" 5×10 of the same lift adds size. Deload on week 4.
| Overhead Press | 5/3/1 + AMRAP |
| Overhead Press (BBB) | 5 × 10 |
| Chin-up | 5 × 10 |
| Deadlift | 5/3/1 + AMRAP |
| Deadlift (BBB) | 5 × 10 |
| Hanging Leg Raise | 5 × 15 |
| Bench Press | 5/3/1 + AMRAP |
| Bench Press (BBB) | 5 × 10 |
| Barbell Row | 5 × 10 |
| Barbell Squat | 5/3/1 + AMRAP |
| Barbell Squat (BBB) | 5 × 10 |
| Leg Curl | 5 × 10 |
Source: Jim Wendler — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run 5/3/1: Boring But Big and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.