KeyLifts

Boring But Strong Challenge

Challenges

9 weeks / 4 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

Buy on Amazon

The recommended Training Max when running Boring But Strong Challenge is 85%.

This is a program meant to push yourself. It's 9 weeks or 3 cycles long. Feel free to change the days you perform the lifts.

Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 4

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 5

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 6

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 7

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 8

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 9

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

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