5/3/1 Boring But Strong 3 Day

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!

**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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Dip (Bodyweight)

Bent Over Row (Dumbbell)

Walking Lunge (Dumbbell)

Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Chin-Up (Bodyweight)

Bicep Curl (Barbell)

Deadlift (Barbell)

Push Up

Lat Pulldown

Plank

Overhead Press (Barbell)

Bench Press (Close Grip)

Hammer Curl (Dumbbell)

Face Pull

Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Hanging Leg Raise

Single Leg Deadlift (kettlebell)

Decline Sit Up (Weighted)

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