Boring But Big 3 Days a Week

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Front Squat (Barbell)

Bent Over Row (Dumbbell)

Push Up

Decline Sit Up (Weighted)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Bicep Curl (Dumbbell)

Single Leg Deadlift (kettlebell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Overhead Press (Dumbbell)

Face Pull

Hanging Leg Raise

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Single-Leg Leg Curl

Bench Press (Dumbbell)

Step-Up (Weighted)

Pull-Up (Bodyweight)

Bench Press (Close Grip)

Lat Pulldown

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