Boring But Big Beefcake

Strength and Muscle

3 weeks / 4 days per week

Boring But Big Beefcake is a variation of the Boring But Big (BBB) program. The "Boring But Big Beefcake" variation is essentially the same as the original BBB program, but with a focus on building muscle mass and size in the upper body.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Chin-up

Assistance
5 x 10 reps

Day 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Bicycle Crunch

Assistance
5 x 10 reps

Single Leg Stiff-leg Deadlift

Assistance
3 x 8 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Day 2

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 10 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Crunch

Assistance
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 8 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Chin-up

Assistance
5 x 10 reps

Day 4

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Bicycle Crunch

Assistance
5 x 10 reps

Single Leg Stiff-leg Deadlift

Assistance
3 x 8 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Day 2

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 10 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Crunch

Assistance
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 8 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Chin-up

Assistance
5 x 10 reps

Day 4

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 10 reps

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Bicycle Crunch

Assistance
5 x 10 reps

Single Leg Stiff-leg Deadlift

Assistance
3 x 8 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
5 x 10 reps

Face Pull (Cable)

Assistance
5 x 20 reps

Day 2

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
5 x 10 reps

Bent-over Row (Barbell)

Assistance
5 x 10 reps

Crunch

Assistance
5 x 10 reps

Single Leg Split Squat (Dumbbell)

Assistance
3 x 8 reps

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