5/3/1 Squat + BBB
5/3/1 squat day with Boring But Big assistance. 3 main working sets at 65/75/85% TM (week-1 wave shown — adjusts week-to-week), then 5 sets of 10 squats at 50% TM. ~14 working sets, ~75 min.
Estimated session
- Movements 2
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat 3 working sets at 65 / 75 / 85% TM. Final set is AMRAP — push to RPE 9-9.5 but stop when bar speed slows materially. The AMRAP rep count drives next cycle's TM increment. 3 warm-up sets first 3 × 5, last AMRAP · rest 4 min | 3 | 5–AMRAP | 4 min |
| 02 | Barbell Squat BBB assistance — 5×10 at 50% TM. RPE escalates 7 → 8 across the sets. 90 s rest. This is where the hypertrophy work happens; main sets are for strength. 5 × 10 · rest 1:30 | 5 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Base every percentage on the squat training max (~90% true 1RM), never the 1RM — that buffer keeps the wave repeatable. AMRAP only on the third set; chase reps but stop when bar speed slows, since that count sets the +5 kg TM bump. Hit consistent depth every rep so loads stay comparable week to week. The BBB 5×10 at 50% TM is the hypertrophy engine — start light, rest 90 s, add load once all fifty move cleanly. Front or hack squat substitutes for BBB if the back is fried.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the 5/3/1 Squat + BBB template?
Base every percentage on the squat training max (~90% true 1RM), never the 1RM — that buffer keeps the wave repeatable. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is 5/3/1 Squat + BBB, and how long does it take?
5/3/1 Squat + BBB runs 2 movements and about 8 working sets, roughly 45 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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