Limited Time Boring But Strong
Strength and Conditioning
3 weeks / 4 days per week
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.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Bench Press
SupplementalDay 3
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
Main5 x 65%
5 x 75%
5 x 85%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Deadlift
SupplementalDay 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Squat
SupplementalDay 3
Press
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Press
SupplementalDay 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Bench Press
SupplementalDay 3
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
Main5 x 75%
3 x 85%
1 x 95%
Bent-over Row (Dumbbell)
Assistance10 reps
20 reps
Deadlift
SupplementalDay 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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