Limited Time Boring But Big

Strength and Conditioning

3 weeks / 4 days per week

Limited Time Boring But Big is a program similar to Limited Time Boring But Strong but with a focus on hypertrophy. This program uses the 5/3/1 progression and includes a variety of assistance exercises to build muscle mass. The workouts are designed to be shorter than typical 5/3/1 workouts, making it a great option for busy lifters who still want to build muscle. Tips for running this program include focusing on nutrition and recovery, choosing the right assistance exercises, and being consistent with your training.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Bench Press

Supplemental
5 x 10 reps

Day 3

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Deadlift

Supplemental
5 x 10 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Squat

Supplemental
5 x 10 reps

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Press

Supplemental
5 x 10 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

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%

3 x 85%

1 x 95%

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Bench Press

Supplemental
5 x 10 reps

Day 3

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent-over Row (Dumbbell)

Assistance

10 reps

20 reps

Deadlift

Supplemental
5 x 10 reps

Day 2

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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