logo
BoostcampPNG

5/3/1 Boring But Strong

by Toni Bosnjak

Program Description

This is Boring But Big's stronger cousin. It is a blitzkrieg of volume at appropriate weights that allows you to use proper form and bar speed. From page 134 of 5/3/1 Forever

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 08:08
  • Last Edited
    Apr 28, 2025 08:08

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.
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
10
5 reps
65%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
10
5 reps
70%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
10
5 reps
75%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
10
5 reps
65%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
10
5 reps
70%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
10
5 reps
75%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
10
5 reps
65%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
10
5 reps
70%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
10
5 reps
75%
3
Push Accessories
1
1-50 reps
-
4
Pull Accessories
1
1-50 reps
-
5
Single Leg / Core Accessories
1
1-50 reps
-
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%
2
Overhead Press (Barbell)
10 Sets
5 Reps
65%
3
Push Accessories
1 Set
1-50 Reps
-
4
Pull Accessories
1 Set
1-50 Reps
-
5
Single Leg / Core Accessories
1 Set
1-50 Reps
-
Day 2
1
Deadlift (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
Push Accessories
1 Set
1-50 Reps
-
4
Pull Accessories
1 Set
1-50 Reps
-
5
Single Leg / Core Accessories
1 Set
1-50 Reps
-
Day 3
1
Bench Press (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 Accessories
1 Set
1-50 Reps
-
4
Pull Accessories
1 Set
1-50 Reps
-
5
Single Leg / Core Accessories
1 Set
1-50 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
10 Sets
5 Reps
65%
3
Push Accessories
1 Set
1-50 Reps
-
4
Pull Accessories
1 Set
1-50 Reps
-
5
Single Leg / Core Accessories
1 Set
1-50 Reps
-