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5/3/1 Boring But Strong

by zcd
92 athletes joined

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
    Sep 19, 2024 07:34
  • Last Edited
    Jun 02, 2025 09:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
-