Boring But Strong 3 Day

by Matt D.

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

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Oct 08, 2025 12:54
Last Edited
Oct 08, 2025 06:40

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

Biceps

5.6%

Abs

5.2%

Adductors

3.8%

Lower Back

1.9%

Rear Delts

1.7%

Forearms

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

70%

Dip (Bodyweight)

10 reps

Bent Over Row (Dumbbell)

10 reps

Walking Lunge (Dumbbell)

10 reps

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Bench Press (Close Grip)

10 reps

Bent Over Row (Dumbbell)

10 reps

Hammer Curl (Dumbbell)

10 reps

Day 1

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

70%

Push Up

10 reps

Lat Pulldown

10 reps

Plank

1 mins

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

Pull-Up (Bodyweight)

8 reps

Hanging Leg Raise

12 reps

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

70%

Standing Shoulder Press (Dumbbell)

10 reps

Chin-Up (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 2

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Walking Lunge (Dumbbell)

10 reps

Day 2

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

70%

Bench Press (Close Grip)

10 reps

Bent Over Row (Dumbbell)

10 reps

Hammer Curl (Dumbbell)

10 reps

Day 2

Bench Press (Barbell)

5 reps

40%

50%

60%

Chin-Up (Bodyweight)

8 reps

Single Leg Deadlift (kettlebell)

10 reps

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

70%

Push Up

10 reps

Lat Pulldown

10 reps

Plank

AMRAP

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

Overhead Press (Dumbbell)

10 reps

Chin-Up (Bodyweight)

10 reps

Bicep Curl (Barbell)

10 reps

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

5 reps

70%

Dip (Bodyweight)

10 reps

Face Pull

10 reps

Walking Lunge (Dumbbell)

10 reps

Day 3

Deadlift (Barbell)

5 reps

40%

50%

60%

Face Pull

8 reps

Decline Sit Up (Weighted)

12 reps

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

10 Sets

5 Reps

70%

Dip (Bodyweight)

5 Sets

10 Reps

Bent Over Row (Dumbbell)

5 Sets

10 Reps

Walking Lunge (Dumbbell)

5 Sets

10 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

10 Sets

5 Reps

70%

Standing Shoulder Press (Dumbbell)

5 Sets

10 Reps

Chin-Up (Bodyweight)

5 Sets

10 Reps

Bicep Curl (Barbell)

5 Sets

10 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

10 Sets

5 Reps

70%

Push Up

5 Sets

10 Reps

Lat Pulldown

5 Sets

10 Reps

Plank

1 Set

AMRAP