KeyLifts

Boring But Strong Challenge

Challenge9 weeks · 4 days per week
Leader

What this template is

This is a program meant to push yourself. It's 9 weeks or 3 cycles long. Feel free to change the days you perform the lifts.

Boring But Strong Challenge does not have a verified experience-level classification yet. Review its workload and original source before starting it.

Run Boring But Strong Challenge in KeyLifts

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

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Boring But Strong Challenge Volume Overview

Sets per Week (Main vs Accessory)

013263952Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9
Main/Supplemental
Accessories

9

Weeks

52

Avg Sets/Week

260

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W165%W263%W366%W472%W571%W673%W780%W879%W981%

Boring But Strong Challenge Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 2

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 3

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 60%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 4

Day 1

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

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

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

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 5

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 6

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 3

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Day 4

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

50-100 reps

Choose a Pull exercise

Assistance

50-100 reps

Choose a Legs exercise

Assistance

50-100 reps

Week 7

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 3

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 4

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 80%

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 8

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 4

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 80%

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 9

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 3

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

10 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Day 4

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 80%

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 Boring But Strong Challenge

How long is the Boring But Strong Challenge program?

Boring But Strong Challenge is represented here as a 9-week template with 4 training days per week.

What is the main goal of Boring But Strong Challenge?

Boring But Strong Challenge is categorized for Challenge. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Boring But Strong Challenge designed for?

Boring But Strong Challenge does not have a verified experience-level classification yet. Review its workload and original source before starting it.

How can I track Boring But Strong Challenge?

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

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