Boring But Big 3 Day

The Boring But Big 3 Day program is a focused, four-week training plan designed for intermediate lifters looking to enhance their powerlifting and powerbuilding skills. With 11 workouts spread across three days each week, you'll engage in foundational barbell exercises like squats, bench presses, and deadlifts, all while targeting major muscle groups for maximum strength and hypertrophy. Expect to spend about 80 minutes per session, pushing your limits and building serious muscle in the comfort of your garage gym. Embrace the grind and watch your strength soar! Use 85% training max. Add 5lbs to upper body movements and 10lbs to lower body movements after every cycle.

default

Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Decline Sit Up (Weighted)

Squat (Barbell)

Front Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Dumbbell)

Hanging Leg Raise

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Push Up

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Lat Pulldown

Single Leg Deadlift (kettlebell)

Overhead Press (Barbell)

Shrug (Dumbbell)

Walking Lunge

Single-Leg Leg Curl

0 reviews for Boring But Big 3 Day