Boring, But Bella

Program Description

PLAN OVERVIEW 5/3/1 Boring But Big, with 2 lighter hypertrophy days. 90% 1 Rep Max for Training Max. Start lower for smoother progression. Accessories split in Upper Lower Style. MODIFICATIONS! Can switch to PPL each day for BBB for accessories. I find Upper Lower is better for recovery. Can be done in Home Gym, the 7th day is the Home Gym Variant, only intended to be run 6 days. DO NOT RUN DAY 6 AND 7. HAVE 1 REST DAY MINIMUM! Drop Wednesday and/or Saturday if fatigued. Deadlift 5x10 has been replaced with Squats, but you can do any other hip hinge as alternate (more hip thrust, RDL, Sumo DL, etc). Week 4 Deloads should be taken every cycle. CYCLE INCREASE! 10lb for lower compounds 5lb for upper compounds Accessory weight increase when hitting 15-20 with relative ease. FAILURE PROTOCAL! If you fail a cycle (3 weeks), Do not increase the weight. If you fail another cycle, drop load in the following amounts: 30lb for lower 15 for upper. HOW TO TRANSITION TO THIS PLAN Do week 1 for 3 weeks total. Week 1 Modifications: Do all 6 days (get used to frequency) BBB: 3x10 instead of 5x10 (50% volume reduction) Accessories: 2 sets instead of 3 Lower weights slightly (go easier) Week 2 Modifications: Do all 6 days BBB: 4x10 (between 3x10 and 5x10) Accessories: 2-3 sets (your choice per exercise) Weights back to normal Week 3 as written. WARM UP! 5-10 minute low cardio (treadmill, Stairmaster, bike, etc.) 5-10 Round the world hip rotations 5-10 ATG Split Squats (per leg) 5-10 Toe Touch and Squat rotations (recommend leaning into each side at the top of motion) 5-10 90/90s 5-10 Cossack squats (really lean in and hold briefly at bottom) 5-10 banded pull aparts (above head and at clavicle) 5-10 Banded press ups (overhead) 5-10 banded pull ups (to the chest) Warm up complete! All compounds start with BAR, and increase by 25-45 plate per side up to working weight. COOL DOWN! Foot to inner thigh toe touch each side (hold 10-15 sec) wide legged fold (hold 10-15 sec) Staff pose touch toes (hold 10-15 sec) feet together close to body (hold 10-15 sec) feet together far from body (hold 10-15 sec) deer pose lean FEEL inner thigh stretch, do wide arm circles on each side 3x (hold 10-15 sec) Cat Cow 3x (hold 10-15 sec) really lean back and forward on this Dragon Pose (hold 10-15 sec) then lean back and do half splits (hold 10-15 sec) each side. CAN TRANSITION TO FULL SPLITS IF FLEXIBLE ENOUGH Down Dog (hold 10-15 sec) Seal Pose (hold 10-15 sec) feel stretch in abdomen Childs Pose hands prayer behind head (feel tricep stretch) hold as long as desired. Cool Down Complete! Ciao!

Program Overview