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Boring But Big 3 Days a Week

by Matt D.

Program Description

Unlock your strength with the "Boring But Big 3 Days a Week" program, a focused 4-week journey designed for intermediate lifters. This program emphasizes foundational lifts like squats, deadlifts, and bench presses, complemented by accessory work to build muscle and enhance power. With 12 sessions over the month, each lasting about 90 minutes, you'll challenge your limits while developing a balanced physique. Equip your garage gym and get ready to embrace the grind—results await those who commit! For excercises with percentages, use a training max not a one rep max. the last set of the 5/3/1 sets are amraps.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2025 04:00
  • Last Edited
    Sep 16, 2025 05:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Chest
12.6%
Front Delts
10.9%
Abs
8.5%
Quadriceps
8%
Upper Back
8%
Hamstrings
7.3%
Glutes
7.2%
Lats
6.2%
Middle Delts
6.2%
Biceps
4.8%
Lower Back
4.1%
Rear Delts
1.8%
Adductors
1%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Front Squat (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Decline Sit Up (Weighted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Single-Leg Leg Curl
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Dip (Bodyweight)
5
10 reps
-
5
Decline Sit Up (Weighted)
5
10 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
5
5 reps
-
3
Bent Over Row (Dumbbell)
5
5 reps
-
4
Step-Up (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Dip (Bodyweight)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Single Leg Deadlift (kettlebell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Bench Press (Close Grip)
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Hanging Leg Raise
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Bench Press (Dumbbell)
5
10 reps
-
4
Face Pull
5
10 reps
-
5
Single Leg Deadlift (kettlebell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Decline Sit Up (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
50%
3
Seated Overhead Press (Dumbbell)
5
10 reps
-
4
Face Pull
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Seated Overhead Press (Dumbbell)
5
10 reps
-
4
Bent Over Row (Dumbbell)
5
10 reps
-
5
Single Leg Deadlift (kettlebell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
50%
3
Bent Over Row (Dumbbell)
5
10 reps
-
4
Push Up
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Dumbbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Single Leg Deadlift (kettlebell)
5
10 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
Front Squat (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
-
4
Push Up
5 Sets
10 Reps
-
5
Decline Sit Up (Weighted)
5 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
-
3
Dip (Bodyweight)
5 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
5
Single Leg Deadlift (kettlebell)
5 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Seated Overhead Press (Dumbbell)
5 Sets
10 Reps
-
4
Face Pull
5 Sets
10 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-