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Boring But Big (5 days/week)(Bodybuilding)

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Program Description

Boring But Big. 5 days per week. Bodybuilding accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 18, 2025 07:06
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unlock your potential with the Boring But Big program, a focused 3-week bodybuilding plan designed for serious lifters. Committing to 5 days a week, you'll tackle compound lifts like the bench press and squat, complemented by accessory movements to enhance muscle growth and strength. Expect a structured routine that emphasizes progressive overload, ensuring you stay challenged and motivated. Perfect for those ready to put in the work and see real results in their physique.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.6%
Quadriceps
15.6%
Glutes
12.4%
Triceps
11.9%
Chest
8.9%
Biceps
6.8%
Upper Back
5.8%
Adductors
5.2%
Lats
4.8%
Front Delts
3.5%
Abs
2.6%
Lower Back
2.4%
Middle Delts
1.6%
Forearms
1.5%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Leg Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Lying Leg Curl
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
5
Hyperextension
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
5
Hyperextension
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Lying Leg Curl
2
12 reps
RPE 10
5
Hyperextension
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Seated Row (Cable)
3 Sets
12 Reps
@10
4
Leg Curl
3 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Lying Leg Curl
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@10
Day 4
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
3
Leg Press
2 Sets
8 Reps
@10
4
Lying Leg Curl
2 Sets
12 Reps
@10
5
Hyperextension
3 Sets
20 Reps
@10
Day 5
1
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
2
Bicep Curl (Barbell)
3 Sets
8 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
12 Reps
@10