Limited Time Boring But Strong

Strength and Conditioning

3 weeks / 4 days per week

Limited Time Boring But Strong is a program designed for lifters who have limited time to train but still want to make strength gains. This program focuses on the main lifts - squat, bench press, deadlift, and overhead press - and uses the 5/3/1 progression. The workouts are short but intense, with a heavy emphasis on assistance work to build strength and size. This program is ideal for lifters who want to maintain their strength and size despite a busy schedule. Tips for running this program include setting realistic training goals, prioritizing recovery, and focusing on form and technique.

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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
10 x 5 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
10 x 5 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
10 x 5 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
10 x 5 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
10 x 5 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
10 x 5 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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