Boring But Big Challenge
What this template is
If you have been using the BBB template for three cycles, this may be a good time to Challenge. If you are new to BBB, do not attempt the challenge. 90% TM is the maximum, 85% is best for those with several years of consistent, proper training. This is not something to do to "jump start" your training or after a layoff. If your body is not in-shape and ready for this volume, you will suffer. With all that being said, the challenge is fun as hell.
Boring But Big Challenge is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Boring But Big Challenge in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Boring But Big Challenge Volume Overview
Sets per Week (Main vs Accessory)
9
Weeks
32
Avg Sets/Week
260
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Boring But Big Challenge Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 4
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 5
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 6
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 10 reps at 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 7
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 8
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 9
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Boring But Big Challenge
How long is the Boring But Big Challenge program?
Boring But Big Challenge is represented here as a 9-week template with 4 training days per week.
What is the main goal of Boring But Big Challenge?
Boring But Big Challenge is categorized for Challenge. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Boring But Big Challenge designed for?
Boring But Big Challenge 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 Challenge?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.