Boring But Big Beefcake
What this template is
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.
Boring But Big Beefcake is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Boring But Big Beefcake in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
Boring But Big Beefcake Weekly Schedule
Week 1
Day 1
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
Day 3
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 20 reps
Day 2
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
Week 2
Day 1
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
Day 3
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 20 reps
Day 2
Unspecified exercise
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
Week 3
Day 1
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Day 4
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
Day 3
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 20 reps
Day 2
Unspecified exercise
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance5 × 10 reps
Unspecified exercise
Assistance3 × 8 reps
More programs like Boring But Big Beefcake
- 5/3/16 weeks
Weekly frequency
4 days per week
God is a Beast
Strength and Muscle
Program duration6 weeksCommunity use2.7KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia Redux
Strength and Muscle
Program duration3 weeksCommunity use1.3KbeginnerintermediateOtherView program - 5/3/16 weeks
Weekly frequency
3 days per week
Building The Monolith
Strength and Muscle
Program duration6 weeksCommunity use1.1KbeginnerintermediateOtherView program - GZCL4 weeks
Weekly frequency
4 days per week
GZCLP
Strength and Muscle
Program duration4 weeksCommunity use793beginnerintermediateOtherView program
Browse related program collections
Questions about Boring But Big Beefcake
How long is the Boring But Big Beefcake program?
Boring But Big Beefcake is represented here as a 3-week template with 4 training days per week.
What is the main goal of Boring But Big Beefcake?
Boring But Big Beefcake is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Boring But Big Beefcake designed for?
Boring But Big Beefcake is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Boring But Big Beefcake?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.