Boring But Big Beefcake
Strength and Muscle
3 weeks / 4 days per week
Boring But Big Beefcake is a variation of the Boring But Big (BBB) program. The "Boring But Big Beefcake" variation is essentially the same as the original BBB program, but with a focus on building muscle mass and size in the upper body.
Run Boring But Big Beefcake in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Boring But Big Beefcake Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
78
Avg Sets/Week
742
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 2
Day 1
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceWeek 3
Day 1
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 4
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
AssistanceDay 3
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceDay 2
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
SupplementalExercise
AssistanceExercise
AssistanceExercise
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Frequently Asked Questions about Boring But Big Beefcake
How long is the Boring But Big Beefcake program?
The Boring But Big Beefcake program is 3 weeks long, with 4 training days per week.
What is the goal of Boring But Big Beefcake?
The primary goal of Boring But Big Beefcake is to help you Strength and Muscle.
Who is Boring But Big Beefcake designed for?
Boring But Big Beefcake is designed for all lifters looking to Strength and Muscle.
How do I track Boring But Big Beefcake workouts?
You can track Boring But Big Beefcake workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.