KeyLifts

NTW, Boring But Strong

Strength

3 weeks / 4 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

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

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.

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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