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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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
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
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%
Exercise
Assistance10 reps
20 reps
Exercise
SupplementalDay 3
Exercise
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%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Assistance10 reps
20 reps
Exercise
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
Exercise
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%
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
Assistance10 reps
20 reps
Exercise
SupplementalDay 3
Exercise
Main3 x 70%
3 x 80%
3 x 90%
Exercise
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%
Exercise
Assistance10 reps
20 reps
Exercise
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
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
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%
Exercise
Assistance10 reps
20 reps
Exercise
SupplementalDay 3
Exercise
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%
Exercise
Main5 x 75%
3 x 85%
1 x 95%
Exercise
Assistance10 reps
20 reps
Exercise
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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Frequently Asked Questions about Limited Time Boring But Strong
How long is the Limited Time Boring But Strong program?
The Limited Time Boring But Strong program is 3 weeks long, with 4 training days per week.
What is the goal of Limited Time Boring But Strong?
The primary goal of Limited Time Boring But Strong is to help you Strength and Conditioning.
Who is Limited Time Boring But Strong designed for?
Limited Time Boring But Strong is designed for all lifters looking to Strength and Conditioning.
How do I track Limited Time Boring But Strong workouts?
You can track Limited Time Boring But Strong workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.