Limited Time Boring But Strong
What this template is
Limited Time Boring But Strong is a program designed for lifters who have limited time to train but still want to make strength gains. This program focuses on the main lifts - squat, bench press, deadlift, and overhead press - and uses the 5/3/1 progression. The workouts are short but intense, with a heavy emphasis on assistance work to build strength and size. This program is ideal for lifters who want to maintain their strength and size despite a busy schedule. Tips for running this program include setting realistic training goals, prioritizing recovery, and focusing on form and technique.
Limited Time Boring But Strong is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Limited Time Boring But Strong in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Limited Time Boring But Strong Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
50
Avg Sets/Week
258
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Limited Time Boring But Strong Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Row
Assistance10 reps
20 reps
Bench Press
Supplemental10 × 5 reps at 65%
Day 3
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Row
Assistance10 reps
20 reps
Deadlift
Supplemental10 × 5 reps at 65%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 2
Day 1
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Row
Assistance10 reps
20 reps
Squat
Supplemental10 × 5 reps at 70%
Day 3
Overhead Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Row
Assistance10 reps
20 reps
Overhead Press
Supplemental10 × 5 reps at 70%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Row
Assistance10 reps
20 reps
Bench Press
Supplemental10 × 5 reps at 75%
Day 3
Deadlift
Main5 reps at 10%
5 reps at 20%
5 reps at 30%
5 reps at 40%
5 reps at 50%
5 reps at 60%
3 reps at 70%
3 reps at 80%
1 reps at 90%
1 reps at 100%
Overhead Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Row
Assistance10 reps
20 reps
Deadlift
Supplemental10 × 5 reps at 75%
Day 2
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
Day 4
Choose a Push exercise
Assistance50-100 reps
Choose a Pull exercise
Assistance50-100 reps
Choose a Legs exercise
Assistance50-100 reps
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Questions about Limited Time Boring But Strong
How long is the Limited Time Boring But Strong program?
Limited Time Boring But Strong is represented here as a 3-week template with 4 training days per week.
What is the main goal of Limited Time Boring But Strong?
Limited Time Boring But Strong is categorized for Strength and Conditioning. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Limited Time Boring But Strong designed for?
Limited Time Boring But Strong is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Limited Time Boring But Strong?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.