logo
BoostcampPNG

Boring But Strong Full Body 3 Day

by Matt D.

Program Description

Unlock your strength potential with the **Boring But Strong Full Body 3 Day** program, designed for those ready to embrace a no-nonsense approach to powerlifting and powerbuilding. Over four weeks, you'll engage in 12 sessions that focus on foundational lifts like squats, deadlifts, and bench presses, complemented by accessory movements to enhance your overall power. Each workout, lasting around 80 minutes, is structured to challenge your limits while building a solid physique. Perfect for intermediate lifters with access to a garage gym, this program will help you forge strength and muscle like never before. Get ready to lift heavy and see results! Use 85% training max. Add 5lbs to upper lifts and 10lbs to lower lifts every cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 28, 2025 01:24
  • Last Edited
    Oct 28, 2025 02:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Chest
13%
Front Delts
11.3%
Quadriceps
11.1%
Glutes
8.5%
Middle Delts
7%
Abs
6.5%
Upper Back
6.4%
Hamstrings
5.6%
Lats
4.5%
Biceps
4.5%
Lower Back
3.5%
Rear Delts
2%
Adductors
1.7%
Forearms
0.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
10
5 reps
65%
3
Push Up
3
AMRAP
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
10
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
10
5 reps
75%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Push Up
2
AMRAP
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
10
5 reps
65%
3
Dip (Bodyweight)
3
8-10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Walking Lunge
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
10
5 reps
70%
3
Dip (Bodyweight)
3
8-10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Walking Lunge
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
10
5 reps
75%
3
Dip (Weighted)
3
8-10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Walking Lunge (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Bodyweight)
3
8-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Walking Lunge
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Push Up
2
AMRAP
-
4A
Face Pull
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
10 reps
-
5
Single Leg Deadlift (kettlebell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Push Up
3
AMRAP
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3A
Face Pull
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Leg Deadlift (kettlebell)
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
10 Sets
5 Reps
65%
3
Push Up
3 Sets
AMRAP
-
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
5
Hanging Leg Raise
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
10 Sets
5 Reps
65%
3
Dip (Bodyweight)
3 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Walking Lunge
2 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
10 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4A
Face Pull
3 Sets
15 Reps
-
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
-