KeyLifts

NTW, Boring But Strong

Strength3 weeks · 4 days per week
beginnerintermediateadvancedLeader

What this template is

This is a variation of the Boring But Strong protocol. It's a mixture of 5's Pro and First Set Last (FSL). The main exercises are group on the first two workouts and the supplemental exercises are grouped in the last two workouts.

NTW, Boring But Strong is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run NTW, Boring But Strong in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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NTW, Boring But Strong Volume Overview

Sets per Week (Main vs Accessory)

013263952Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

52

Avg Sets/Week

260

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W167%W272%W377%

NTW, Boring But Strong Weekly Schedule

Week 1

Day 1

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Day 2

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Unspecified exercise

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Day 3

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 65%

Unspecified exercise

Supplemental

10 × 5 reps at 65%

Day 4

Unspecified exercise

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 65%

Week 2

Day 1

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Day 2

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Unspecified exercise

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Day 3

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 70%

Unspecified exercise

Supplemental

10 × 5 reps at 70%

Day 4

Unspecified exercise

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 70%

Week 3

Day 1

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Day 2

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Unspecified exercise

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Day 3

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 75%

Unspecified exercise

Supplemental

10 × 5 reps at 75%

Day 4

Unspecified exercise

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Unspecified exercise

Supplemental

10 × 5 reps at 75%

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Questions about NTW, Boring But Strong

How long is the NTW, Boring But Strong program?

NTW, Boring But Strong is represented here as a 3-week template with 4 training days per week.

What is the main goal of NTW, Boring But Strong?

NTW, Boring But Strong is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is NTW, Boring But Strong designed for?

NTW, Boring But Strong is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track NTW, Boring But Strong?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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