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Boring But Strong 5/3/1

by Matt D.
10 athletes joined

Program Description

This intermediate program is similar to BBB but it has alot more supplemental work. No amrap sets. 85% training max.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2025 01:01
  • Last Edited
    Dec 02, 2025 10:50

Summary

Unlock your strength potential with the Boring But Strong 5/3/1 program, designed for serious lifters looking to build muscle and power over four focused weeks. Comprising four training days per week, this program emphasizes foundational lifts like the Deadlift and Overhead Press, ensuring you develop a robust physique while honing your technique. With a blend of barbell and bodyweight exercises, you'll challenge your limits and experience noticeable gains. Perfect for those with a garage gym setup, this program will keep you motivated and on track to achieve your strength goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
12.6%
Chest
11.5%
Front Delts
10.9%
Glutes
9.8%
Upper Back
8.9%
Hamstrings
7%
Abs
6.4%
Middle Delts
6.3%
Lats
3.3%
Adductors
2.6%
Biceps
2.5%
Rear Delts
2.4%
Lower Back
2.1%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Face Pull
3
5-10 reps
-
6
Bent Over Row (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 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
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Face Pull
3
5-10 reps
-
6
Bent Over Row (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 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
Incline Bench Press (Dumbbell)
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Face Pull
3
5-10 reps
-
6
Bent Over Row (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
10
5 reps
50%
3
Dip (Bodyweight)
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Lunge (Dumbbell)
5
10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Tricep Rope Push Down (Cable)
3
5-10 reps
-
5
Bicep Curl (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
8
Hanging Leg Raise
3
5-10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Tricep Rope Push Down (Cable)
3
5-10 reps
-
5
Bicep Curl (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
8
Hanging Leg Raise
3
5-10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Tricep Rope Push Down (Cable)
3
5-10 reps
-
5
Bicep Curl (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
8
Hanging Leg Raise
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
10
5 reps
50%
3
Push Up
5
10 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Decline Sit Up (Weighted)
5
10 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
Plate Raise
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Face Pull
3
5-10 reps
-
7
Kettlebell Swing
3
5-10 reps
-
8
Plank
1
-
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
Plate Raise
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Face Pull
3
5-10 reps
-
7
Kettlebell Swing
3
5-10 reps
-
8
Plank
1
-
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
Plate Raise
3
5-10 reps
-
4
Push Up
3
5-10 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Face Pull
3
5-10 reps
-
7
Kettlebell Swing
3
5-10 reps
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
10
5 reps
50%
3
Tricep Rope Push Down (Cable)
5
10 reps
-
4
Bent Over Row (Dumbbell)
5
10 reps
-
5
Single Leg Deadlift (kettlebell)
5
10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bent Over Row (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bent Over Row (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 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
Dip (Bodyweight)
3
5-10 reps
-
4
Incline Bench Press (Dumbbell)
3
5-10 reps
-
5
Bent Over Row (Dumbbell)
3
5-10 reps
-
6
Shrug (Dumbbell)
3
5-10 reps
-
7
Lunge (Dumbbell)
3
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
10
5 reps
50%
3
Push Up
5
10 reps
-
4
Shrug (Dumbbell)
5
10 reps
-
5
Hanging Leg Raise
5
10 reps
-
Week 1
1 / 4 Weeks
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
Dip (Bodyweight)
3 Sets
5-10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
5-10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
5-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
5-10 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
5-10 Reps
-
8
Hanging Leg Raise
3 Sets
5-10 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
Plate Raise
3 Sets
5-10 Reps
-
4
Push Up
3 Sets
5-10 Reps
-
5
Lat Pulldown
3 Sets
5-10 Reps
-
6
Face Pull
3 Sets
5-10 Reps
-
7
Kettlebell Swing
3 Sets
5-10 Reps
-
8
Plank
1 Set
-
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
Dip (Bodyweight)
3 Sets
5-10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
5-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
5-10 Reps
-
7
Lunge (Dumbbell)
3 Sets
5-10 Reps
-
8
Single Leg Deadlift (kettlebell)
3 Sets
5-10 Reps
-
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
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
4
Push Up
3 Sets
5-10 Reps
-
5
Face Pull
3 Sets
5-10 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
5-10 Reps
-
7
Lunge (Dumbbell)
3 Sets
5-10 Reps
-
8
Single Leg Deadlift (kettlebell)
3 Sets
5-10 Reps
-