Forever Boring But Big Advanced 3 Day
What this template is
The Advanced version of Forever Boring But Big (BBB) uses lower percentages than the regular BBB. It's for people that have been training for a while or people who have trouble with recovery. 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 Advanced 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 Advanced 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Forever Boring But Big Advanced 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
24
Avg Sets/Week
195
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Forever Boring But Big Advanced 3 Day 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
Week 2
Day 1
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
Day 2
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 40%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 40%
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
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 10 reps at 40%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 10 reps at 40%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
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
Week 4
Day 1
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 2
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 3
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
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Questions about Forever Boring But Big Advanced 3 Day
How long is the Forever Boring But Big Advanced 3 Day program?
Forever Boring But Big Advanced 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 Advanced 3 Day?
Forever Boring But Big Advanced 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 Advanced 3 Day designed for?
Forever Boring But Big Advanced 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 Advanced 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.