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BoostcampPNG

Forever Boring But Big

by Alasdair Botting

Program Description

Great for people looking to gain some muscle. Not a good option for athletes, true beginners, and very advanced lifters. 3/5/1 programing 5s Pro 85% Training Max for most lifters, 90% for beginners. Conditioning: Maximum of 2 days of hard conditioning 3-5 days of easy conditioning

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2026 11:01
  • Last Edited
    Feb 20, 2026 04:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
12.4%
Quadriceps
11.2%
Glutes
10%
Chest
9.2%
Hamstrings
8.8%
Abs
8.8%
Upper Back
6%
Biceps
4%
Lats
4%
Middle Delts
3.2%
Other
2.4%
Adductors
1.6%
Lower Back
1.6%
Forearms
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Squat (Barbell)
5
10 reps
60%
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Dip (Weighted)
5
10 reps
-
6
Hanging Leg Raise
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
5
10 reps
50%
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Dip (Weighted)
5
10 reps
-
6
Hanging Leg Raise
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Squat (Barbell)
5
10 reps
70%
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Dip (Weighted)
5
10 reps
-
6
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
5
10 reps
60%
4
Chin-Up (Weighted)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
10 reps
50%
4
Chin-Up (Weighted)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
5
10 reps
70%
4
Chin-Up (Weighted)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Deadlift (Barbell)
5
10 reps
60%
4
Dip (Weighted)
5
10 reps
-
5
Face Pull
5
10 reps
-
6
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
5
10 reps
50%
4
Dip (Weighted)
5
10 reps
-
5
Face Pull
5
10 reps
-
6
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Deadlift (Barbell)
5
10 reps
70%
4
Dip (Weighted)
5
10 reps
-
5
Face Pull
5
10 reps
-
6
Decline Crunch (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
5
10 reps
60%
4
Dumbbell Row
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
10 reps
50%
4
Dumbbell Row
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
5
10 reps
70%
4
Dumbbell Row
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Squat (Barbell)
5 Sets
10 Reps
60%
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
5
Dip (Weighted)
5 Sets
10 Reps
-
6
Hanging Leg Raise
5 Sets
10 Reps
-
Day 2
1
Overhead Medicine Ball Throw
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Bench Press (Barbell)
5 Sets
10 Reps
60%
4
Chin-Up (Weighted)
5 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Broad Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Deadlift (Barbell)
5 Sets
10 Reps
60%
4
Dip (Weighted)
5 Sets
10 Reps
-
5
Face Pull
5 Sets
10 Reps
-
6
Decline Crunch (Weighted)
5 Sets
10 Reps
-
Day 4
1
Chest Pass Medicine Ball Throw
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Overhead Press (Barbell)
5 Sets
10 Reps
60%
4
Dumbbell Row
5 Sets
10 Reps
-
5
Bench Press (Dumbbell)
5 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-