KeyLifts

NTW, Boring But Strong

Strength

3 weeks / 4 days per week

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.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Supplemental
10 x 5 reps

Squat

Supplemental
10 x 5 reps

Day 4

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Supplemental
10 x 5 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Squat

Supplemental
10 x 5 reps

Bench Press

Supplemental
10 x 5 reps

Day 4

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Supplemental
10 x 5 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Day 2

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

Day 3

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Bench Press

Supplemental
10 x 5 reps

Squat

Supplemental
10 x 5 reps

Day 4

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Deadlift

Supplemental
10 x 5 reps

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