KeyLifts

Boring But Strong

Strength and Muscle

3 weeks / 4 days per week

Great for strength and those that want to do high volume. You perform your main lifts and then perform 10 sets of 5 reps.

Run Boring But Strong in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

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Boring But Strong Volume Overview

Sets per Week (Main vs Accessory)

013263952Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

52

Avg Sets/Week

244

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W167%W272%W377%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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