KeyLifts

The Whip and The Body, BBS

Strength

3 weeks / 4 days per week

beginnerintermediateadvanced

This is a Boring But Strong (BBS) variation for focusing on bringing up two lifts.

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

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