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5/3/1 Boring But Strong

by zcd
104 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
    Jul 03, 2025 11:52

Summary

Unleash your strength with the 5/3/1 Boring But Strong program, a focused 3-week training cycle designed for serious lifters. Committing to four days a week, you'll tackle foundational barbell lifts like the Overhead Press, Deadlift, and Bench Press, progressively increasing intensity to build raw power and muscle. Accessory work rounds out the program, ensuring balanced development and core stability. Perfect for those ready to embrace the grind and see real results in their strength journey!
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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
-