logo
BoostcampPNG

Boring But Strong 5/3/1

by Matt D.

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
    Oct 14, 2025 12:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
11.8%
Quadriceps
11.4%
Upper Back
10.9%
Front Delts
10.7%
Glutes
8.8%
Hamstrings
6.3%
Abs
6.1%
Middle Delts
5.5%
Lats
4%
Rear Delts
3.2%
Biceps
3.1%
Adductors
2.3%
Lower Back
1.7%
Forearms
0.2%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
3
5 reps
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Incline Bench Press (Dumbbell)
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Face Pull
5
5-10 reps
-
6
Bent Over Row (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Incline Bench Press (Dumbbell)
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Face Pull
5
5-10 reps
-
6
Bent Over Row (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
95%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Face Pull
5
5-10 reps
-
6
Bent Over Row (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
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)
3
5 reps
85%
2
Deadlift (Barbell)
10
5 reps
65%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Tricep Rope Push Down (Cable)
5
5-10 reps
-
5
Bicep Curl (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Decline Sit Up (Weighted)
5
5-10 reps
-
8
Hanging Leg Raise
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
90%
2
Deadlift (Barbell)
10
5 reps
70%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Tricep Rope Push Down (Cable)
5
5-10 reps
-
5
Bicep Curl (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Decline Sit Up (Weighted)
5
5-10 reps
-
8
Hanging Leg Raise
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
95%
2
Deadlift (Barbell)
10
5 reps
75%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Tricep Rope Push Down (Cable)
5
5-10 reps
-
5
Bicep Curl (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Decline Sit Up (Weighted)
5
5-10 reps
-
8
Hanging Leg Raise
5
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)
3
5 reps
85%
2
Bench Press (Barbell)
10
5 reps
65%
3
Plate Raise
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Lat Pulldown
5
5-10 reps
-
6
Face Pull
5
5-10 reps
-
7
Kettlebell Swing
5
5-10 reps
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
10
5 reps
70%
3
Plate Raise
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Lat Pulldown
5
5-10 reps
-
6
Face Pull
5
5-10 reps
-
7
Kettlebell Swing
5
5-10 reps
-
8
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
95%
2
Bench Press (Barbell)
10
5 reps
75%
3
Plate Raise
5
5-10 reps
-
4
Push Up
5
5-10 reps
-
5
Lat Pulldown
5
5-10 reps
-
6
Face Pull
5
5-10 reps
-
7
Kettlebell Swing
5
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)
3
5 reps
85%
2
Squat (Barbell)
10
5 reps
65%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Incline Bench Press (Dumbbell)
5
5-10 reps
-
5
Bent Over Row (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Squat (Barbell)
10
5 reps
70%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Incline Bench Press (Dumbbell)
5
5-10 reps
-
5
Bent Over Row (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
95%
2
Squat (Barbell)
10
5 reps
75%
3
Dip (Bodyweight)
5
5-10 reps
-
4
Incline Bench Press (Dumbbell)
5
5-10 reps
-
5
Bent Over Row (Dumbbell)
5
5-10 reps
-
6
Shrug (Dumbbell)
5
5-10 reps
-
7
Lunge (Dumbbell)
5
5-10 reps
-
8
Single Leg Deadlift (kettlebell)
5
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 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
85%
2
Overhead Press (Barbell)
10 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
5 Sets
5-10 Reps
-
4
Push Up
5 Sets
5-10 Reps
-
5
Face Pull
5 Sets
5-10 Reps
-
6
Bent Over Row (Dumbbell)
5 Sets
5-10 Reps
-
7
Lunge (Dumbbell)
5 Sets
5-10 Reps
-
8
Single Leg Deadlift (kettlebell)
5 Sets
5-10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Barbell)
10 Sets
5 Reps
65%
3
Dip (Bodyweight)
5 Sets
5-10 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
5-10 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
5-10 Reps
-
6
Shrug (Dumbbell)
5 Sets
5-10 Reps
-
7
Decline Sit Up (Weighted)
5 Sets
5-10 Reps
-
8
Hanging Leg Raise
5 Sets
5-10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Barbell)
10 Sets
5 Reps
65%
3
Plate Raise
5 Sets
5-10 Reps
-
4
Push Up
5 Sets
5-10 Reps
-
5
Lat Pulldown
5 Sets
5-10 Reps
-
6
Face Pull
5 Sets
5-10 Reps
-
7
Kettlebell Swing
5 Sets
5-10 Reps
-
8
Plank
1 Set
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Squat (Barbell)
10 Sets
5 Reps
65%
3
Dip (Bodyweight)
5 Sets
5-10 Reps
-
4
Incline Bench Press (Dumbbell)
5 Sets
5-10 Reps
-
5
Bent Over Row (Dumbbell)
5 Sets
5-10 Reps
-
6
Shrug (Dumbbell)
5 Sets
5-10 Reps
-
7
Lunge (Dumbbell)
5 Sets
5-10 Reps
-
8
Single Leg Deadlift (kettlebell)
5 Sets
5-10 Reps
-