5/3/1 Boring But Strong Full Body 3 Day

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Push Up

Bent Over Row (Dumbbell)

Hanging Leg Raise

Deadlift (Barbell)

Dip (Bodyweight)

Lat Pulldown

Walking Lunge

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Sit Up (Weighted)

Seated Shoulder Press (Dumbbell)

Single Leg Deadlift (kettlebell)

Dip (Weighted)

Walking Lunge (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

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