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Custom: Boring But Big + Strongman

by Big Burd
1 athletes joined

Program Description

Follow's 5/3/1 programming with strongman events and volume days built in. After week 3 is complete, recalculate each max event and restart: Upper body - 5lb increase Lower body - 10lb increase Yoke - 10-15lb increase Frame / Farmers Carry - 10lb increase

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2024 10:21
  • Last Edited
    May 11, 2025 08:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7-8
3A
Dip (Bodyweight)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7-8
3A
Dip (Bodyweight)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2A
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7-8
3A
Dip (Bodyweight)
3
15 reps
RPE 7-8
3B
Hammer Curl
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Walking Lunge
3
10 reps
RPE 7-8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Walking Lunge
3
10 reps
RPE 7-8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Walking Lunge
3
10 reps
RPE 7-8
3B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2
Inverted Row
2
13+ reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
3B
French Press
2
13+ reps
RPE 7
4A
Single Arm Landmine Press
2
13+ reps
RPE 7
4B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2
Inverted Row
2
13+ reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
3B
French Press
2
13+ reps
RPE 7
4A
Single Arm Landmine Press
2
13+ reps
RPE 7
4B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
13+ reps
RPE 7
2
Inverted Row
2
13+ reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
13+ reps
RPE 7
3B
French Press
2
13+ reps
RPE 7
4A
Single Arm Landmine Press
2
13+ reps
RPE 7
4B
Incline Curl (Dumbbell)
2
13+ reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Pin Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Face Pull
2
20 reps
RPE 8
3
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2A
Overhead Pin Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Face Pull
2
20 reps
RPE 8
3
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2A
Overhead Pin Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Face Pull
2
20 reps
RPE 8
3
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Stiff Leg Deadlift
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Log Clean & Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Yoke Walk
1
1
1
65%
75%
85%
3
Frame Carry
1
1
1
65%
75%
85%
4
Atlas Stones
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Log Clean & Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Yoke Walk
1
1
1
70%
80%
90%
3
Frame Carry
1
1
1
70%
80%
90%
4
Atlas Stones
3
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Log Clean & Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Yoke Walk
1
1
1
75%
85%
95%
3
Frame Carry
1
1
1
75%
85%
95%
4
Atlas Stones
3
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@7-8
3A
Dip (Bodyweight)
3 Sets
15 Reps
@7-8
3B
Hammer Curl
3 Sets
10 Reps
@7-8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3A
Walking Lunge
3 Sets
10 Reps
@7-8
3B
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
13+ Reps
@7
2
Inverted Row
2 Sets
13+ Reps
@7
3A
Bicep Curl (Dumbbell)
2 Sets
13+ Reps
@7
3B
French Press
2 Sets
13+ Reps
@7
4A
Single Arm Landmine Press
2 Sets
13+ Reps
@7
4B
Incline Curl (Dumbbell)
2 Sets
13+ Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Pin Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Face Pull
2 Sets
20 Reps
@8
3
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Stiff Leg Deadlift
5 Sets
10 Reps
@7
Day 6
1
Log Clean & Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Yoke Walk
1 Set
1 Set
1 Set
65%
75%
85%
3
Frame Carry
1 Set
1 Set
1 Set
65%
75%
85%
4
Atlas Stones
3 Sets
@9