Slightly Less Boring But Big, 3 Day

Build Muscle

4 weeks / 3 days per week

If you just don't have the time to do the "normal" Boring But Big or if the "5x10" protocol does not work for you this is a great template. Instead of 5 sets of 10, you will be doing 3 sets of 10. For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.

Reviews

0 reviews

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 4

Day 1

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
3 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

More templates like Slightly Less Boring But Big, 3 Day

  • 5x5/3/1 FSL

    Build Muscle
    3 weeks / 4 days per week
  • Doom Slayer

    Build Muscle
    8 weeks / 6 days per week
  • 5x5/3/1 FSL Widowmaker 3 Day

    Build Muscle
    3 weeks / 3 days per week
  • 5x5/3/1, Anchor 3 Day

    Build Muscle
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download