Boring But Big FSL 3 Day

Build Muscle

3 weeks / 3 days per week

At the very most use an 85% training max. This variation uses the first work set percentage as the supplemental work. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.

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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

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Press

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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