At The Mouth, BBS

Strength and Muscle3 weeks · 4 days per week

beginnerLeader

What this template is

This template combines Boring But Strong and Boring But Big. This template is not for advanced lifters.

At The Mouth, BBS is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run At The Mouth, BBS in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

At The Mouth, BBS Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

260

Avg Reps/Week

Days/Week

Average Intensity by Week

At The Mouth, BBS Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 10 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 10 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 10 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 10 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

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Questions about At The Mouth, BBS

How long is the At The Mouth, BBS program?

At The Mouth, BBS is represented here as a 3-week template with 4 training days per week.

What is the main goal of At The Mouth, BBS?

At The Mouth, BBS is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is At The Mouth, BBS designed for?

At The Mouth, BBS is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track At The Mouth, BBS?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

At The Mouth, BBS

What this template is

Run At The Mouth, BBS in KeyLifts

At The Mouth, BBS Volume Overview

At The Mouth, BBS Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise