Forever Boring But Big, 3 Day

Build Muscle4 weeks · 3 days per week

beginnerintermediateadvancedLeader

What this template is

Of all the 5/3/1 supplemental work, Boring But Big (BBB) is easily the most popular. BBB is not a good template for very new beginners or very advanced lifters. Beginners do not do well with multiple sets of ten reps, as they do not have the strength or technique to do them correctly. Very advanced lifters instinctively realize that BBB is not for them, and if they do attempt it, the know that they percentage of their supplemental work is very, very low. The reason for this is simple: 60% for an intermediate is not the same as 60% for an advanced lifter. Perform some easy conditioning on as many days as you wish provided you do so in a manner that allows recovery. Boring But Big will make you sore and take a lot out of you - so make sure you aren't adding more stuff into your training that inhibits your recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.

Forever Boring But Big, 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Forever Boring But Big, 3 Day in KeyLifts

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

Forever Boring But Big, 3 Day Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

195

Avg Reps/Week

Days/Week

Average Intensity by Week

Forever Boring But Big, 3 Day Weekly Schedule

Week 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

5 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Bench Press

Supplemental

5 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Deadlift

Supplemental

5 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 10 reps at 50%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Bench Press

Supplemental

5 × 10 reps at 50%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Deadlift

Supplemental

5 × 10 reps at 50%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 10 reps at 50%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 4

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Bench Press

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Deadlift

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 10 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Forever Boring But Big, 3 Day

How long is the Forever Boring But Big, 3 Day program?

Forever Boring But Big, 3 Day is represented here as a 4-week template with 3 training days per week.

What is the main goal of Forever Boring But Big, 3 Day?

Forever Boring But Big, 3 Day is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Forever Boring But Big, 3 Day designed for?

Forever Boring But Big, 3 Day 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, 3 Day?

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

KeyLifts

Forever Boring But Big, 3 Day

What this template is

Run Forever Boring But Big, 3 Day in KeyLifts

Forever Boring But Big, 3 Day Volume Overview

Forever Boring But Big, 3 Day Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 4

Day 1

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise