Forever Boring But Big
What this template is
Forever Boring But Big is the 4-day-per-week, 3-week Leader entry, with 12 scheduled sessions. Its opening session uses Squat: 5 @ 70%; 5 @ 80%; 5 @ 90%. Supplemental work: Squat: 5 × 10 @ 60%.
Forever Boring But Big is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How this version differs
The Forever entry starts with fixed sets of five at 70%, 80%, and 90%, followed by five sets of ten at 60%. The original BBB entry starts at different main-work percentages and marks its last main set for a rep record.
BBB variants share high-rep supplemental work, but the prescribed loading, lift pairing, and calendar can differ. Compare the original, Forever, Advanced, FSL, Full Body, Slightly Less, and time-limited versions below. A matching first session does not mean that the rest of the cycle is identical.
The comparisons describe the schedules included in KeyLifts. Percentages refer to your training max; × means repeated sets and + marks a rep-record set. Warm-up sets are omitted here. “Lift name unavailable” means the record supplies a prescription without a resolvable exercise label; no lift pairing is inferred from it. Use the original program source for progression, conditioning, and execution guidance.
This version’s opening week
Day 1
Main: Squat: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Squat: 5 × 10 @ 60%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
Day 2
Main: Bench Press: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Bench Press: 5 × 10 @ 60%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
Day 3
Main: Deadlift: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Deadlift: 5 × 10 @ 60%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
Day 4
Main: Press: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Press: 5 × 10 @ 60%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
How the opening session changes across weeks
- Week 1 · Day 1
Main: Squat: 5 @ 70%; 5 @ 80%; 5 @ 90%
Supplemental: Squat: 5 × 10 @ 60%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
- Week 2 · Day 1
Main: Squat: 5 @ 65%; 5 @ 75%; 5 @ 85%
Supplemental: Squat: 5 × 10 @ 50%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
- Week 3 · Day 1
Main: Squat: 5 @ 75%; 5 @ 85%; 5 @ 95%
Supplemental: Squat: 5 × 10 @ 70%
Assistance: Choose a Push exercise: 25-50 reps / Choose a Pull exercise: 25-50 reps / Choose a Legs exercise: 25-50 reps
These are the first sessions of each week. A rotating split can put a different lift first in the next week; see the full workout schedule below for every session.
Compare Boring But Big variants
Start with the calendar and opening prescription, then open a variant to compare its full week and changes through the cycle.
| Variant | Calendar / phase | Opening main / supplemental work |
|---|---|---|
| Boring But Big | 4 days/week · 3 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 10 @ 50% |
| Boring But Big Beefcake | 4 days/week · 3 weeks · 12 sessions Other | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 10 @ 65% |
| Boring But Big Challenge | 4 days/week · 9 weeks · 36 sessions Leader | Lift name unavailable: 5 @ 70%; 5 @ 80%; 5 @ 90% Lift name unavailable: 5 × 10 @ 50% |
| Boring But Big FSL 3 Day | 3 days/week · 3 weeks · 9 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 10 @ 65% |
| Boring But Big, 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 10 @ 50% |
| Boring But Big, FSL | 4 days/week · 3 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 5 × 10 @ 65% |
| Forever Boring But Big (this page) | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 5 × 10 @ 60% |
| Forever Boring But Big Advanced | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 5 × 10 @ 50% |
| Forever Boring But Big Advanced 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 5 × 10 @ 50% |
| Forever Boring But Big, 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 5 × 10 @ 60% |
| Full Body Boring But Big | 4 days/week · 3 weeks · 12 sessions Leader | Deadlift: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 10 @ 50% |
| Full Body Boring But Big 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Deadlift: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 5 × 10 @ 50% |
| Limited Time Boring But Big | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 65%; 5 @ 75%; 5+ @ 85% / Bench Press: 5 @ 10%; 5 @ 20%; 5 @ 30%; 5 @ 40%; 5 @ 50%; 5 @ 60%; 3 @ 70%; 3 @ 80%; 1 @ 90%; 1 @ 100% Bench Press: 5 × 10 @ 65% |
| Slightly Less Boring But Big | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 3 × 10 @ 50% |
| Slightly Less Boring But Big Short on Time | 4 days/week · 3 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 10 @ 50%; 10 @ 60%; 10 @ 70% |
| Slightly Less Boring But Big Short on Time 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Lift name unavailable: 10 @ 50%; 10 @ 60%; 10 @ 70% |
| Slightly Less Boring But Big, 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Squat: 5 @ 65%; 5 @ 75%; 5 @ 85% Lift name unavailable: 3 × 10 @ 50% |
| Slightly Less Boring But Big/First Set Last | 4 days/week · 3 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Squat: 5 × 10 @ 50% |
| Slightly Less Boring But Big/First Set Last 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Lift name unavailable: 5 @ 65%; 5 @ 75%; 5+ @ 85% Squat: 5 × 10 @ 50% |
| Slightly Less Forever Boring But Big | 4 days/week · 3 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 3 × 10 @ 60% |
| Slightly Less Forever Boring But Big 3 Day | 3 days/week · 4 weeks · 12 sessions Leader | Squat: 5 @ 70%; 5 @ 80%; 5 @ 90% Squat: 3 × 10 @ 60% |
Comparison reviewed October 17, 2026. Similar opening sets can still lead into different later sessions. Where prescriptions match, we do not infer a training difference from the name alone.
Run Forever Boring But Big in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Forever Boring But Big Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
32
Avg Sets/Week
260
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Forever Boring But Big Weekly Schedule
Week 1
Day 1
Squat
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Squat
Supplemental5 × 10 @ 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 @ 70%; 5 @ 80%; 5 @ 90%
Bench Press
Supplemental5 × 10 @ 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 @ 70%; 5 @ 80%; 5 @ 90%
Deadlift
Supplemental5 × 10 @ 60%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Press
Main5 @ 70%; 5 @ 80%; 5 @ 90%
Press
Supplemental5 × 10 @ 60%
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 @ 65%; 5 @ 75%; 5 @ 85%
Squat
Supplemental5 × 10 @ 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 @ 65%; 5 @ 75%; 5 @ 85%
Bench Press
Supplemental5 × 10 @ 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 @ 65%; 5 @ 75%; 5 @ 85%
Deadlift
Supplemental5 × 10 @ 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Press
Main5 @ 65%; 5 @ 75%; 5 @ 85%
Press
Supplemental5 × 10 @ 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 @ 75%; 5 @ 85%; 5 @ 95%
Squat
Supplemental5 × 10 @ 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 @ 75%; 5 @ 85%; 5 @ 95%
Bench Press
Supplemental5 × 10 @ 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 @ 75%; 5 @ 85%; 5 @ 95%
Deadlift
Supplemental5 × 10 @ 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Press
Main5 @ 75%; 5 @ 85%; 5 @ 95%
Press
Supplemental5 × 10 @ 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 Forever Boring But Big
How long is the Forever Boring But Big program?
Forever Boring But Big is represented here as a 3-week template with 4 training days per week.
What is the main goal of Forever Boring But Big?
Forever Boring But Big is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Forever Boring But Big designed for?
Forever Boring But Big is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Forever Boring But Big?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.