2 Day Boring But Big

Build Muscle

3 weeks / 2 days per week

2 Day Boring But Big with Bench and Squat on Day 1 and Press and Deadlift on Day 2

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 10 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental

5 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

5 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 10 reps

Week 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Overhead • Press

Main

5 x 70%

5 x 80%

5 x 90%

Overhead • Press

Supplemental

5 x 10 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental

5 x 10 reps

Week 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental

5 x 10 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental

5 x 10 reps

Overhead • Press

Main

5 x 75%

5 x 85%

5 x 95%

Overhead • Press

Supplemental

5 x 10 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental

5 x 10 reps

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