Boring Muscular and Slim

Conditioning

3 weeks / 4 days per week

BBB variant with some supersets to increase work density a bit and with some additional work to focus on lean mass a bit. I follow up with a track or treadmill sprint set.

Reviews

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Box Squat

Supplemental

3 x 10 reps

Walking Lunges

Assistance

3 x 10 reps

Chest Dip

Assistance

3 x 9 reps

Pulldown

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

3 x 10 reps

Bent Over • Row

Supplemental

3 x 10 reps

Pec Deck Fly

Assistance

3 x 20 reps

Swing

Assistance

3 x 20 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Romanian Deadlift

Supplemental

3 x 5 reps

Assisted • Chin-up

Supplemental

3 x 10 reps

Shrug

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Recommended undefined Exercises

reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press

Supplemental

5 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Assisted • Chin-up

Assistance

3 x 10 reps

Swing

Assistance

3 x 20 reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Box Squat

Supplemental

3 x 10 reps

Walking Lunges

Assistance

3 x 10 reps

Chest Dip

Assistance

3 x 9 reps

Pulldown

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

3 x 10 reps

Bent Over • Row

Supplemental

3 x 10 reps

Pec Deck Fly

Assistance

3 x 20 reps

Swing

Assistance

3 x 20 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Romanian Deadlift

Supplemental

3 x 5 reps

Assisted • Chin-up

Supplemental

3 x 10 reps

Shrug

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Recommended undefined Exercises

reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Shoulder Press

Supplemental

5 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Assisted • Chin-up

Assistance

3 x 10 reps

Swing

Assistance

3 x 20 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Box Squat

Supplemental

3 x 10 reps

Walking Lunges

Assistance

3 x 10 reps

Chest Dip

Assistance

3 x 9 reps

Pulldown

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

3 x 10 reps

Bent Over • Row

Supplemental

3 x 10 reps

Pec Deck Fly

Assistance

3 x 20 reps

Swing

Assistance

3 x 20 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Romanian Deadlift

Supplemental

3 x 5 reps

Assisted • Chin-up

Supplemental

3 x 10 reps

Shrug

Assistance

3 x 9 reps

Farmers Walk

Supplemental

3 x 1 reps

Recommended undefined Exercises

reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

Shoulder Press

Supplemental

5 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Rear • Lateral Raise

Assistance

3 x 10 reps

Assisted • Chin-up

Assistance

3 x 10 reps

Swing

Assistance

3 x 20 reps

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