Program Description
**Boring But Strong 3 Day** is a focused 4-week program designed for intermediate lifters looking to build strength and muscle through a straightforward approach. With 12 workouts scheduled over three days each week, you'll engage in compound movements like squats, deadlifts, and bench presses, ensuring a balanced development of all major muscle groups. This program emphasizes progressive overload and proper form, making it ideal for those who want to enhance their bodybuilding and powerbuilding skills. Get ready to embrace the grind and see real results in your strength and physique!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedOct 08, 2025 12:54
- Last EditedOct 12, 2025 12:04
Summary
The Boring But Strong 3 Day program is a focused, no-frills strength training regimen designed for serious lifters looking to build muscle and strength over four weeks. Committing just three days a week, you'll tackle heavy compound lifts like squats and bench presses, ensuring maximum gains through structured intensity and volume. Ideal for those with a garage gym setup, this program emphasizes consistency and progressive overload, making it perfect for anyone ready to take their training to the next level. Get ready to embrace the grind and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Triceps
11.3%
Glutes
10.5%
Chest
9.6%
Front Delts
8.9%
Upper Back
8.1%
Hamstrings
7.1%
Lats
6.3%
Middle Delts
6%
Biceps
5.6%
Abs
5.2%
Adductors
3.8%
Lower Back
1.9%
Rear Delts
1.7%
Forearms
0.7%
