NTW, Boring But Strong
Strength
3 weeks / 4 days per week
This is a variation of the Boring But Strong protocol. It's a mixture of 5's Pro and First Set Last (FSL). The main exercises are group on the first two workouts and the supplemental exercises are grouped in the last two workouts.
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NTW, Boring But Strong Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
52
Avg Sets/Week
260
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%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalExercise
SupplementalDay 4
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Day 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalExercise
SupplementalDay 4
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalWeek 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 2
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Day 3
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
SupplementalExercise
SupplementalDay 4
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Exercise
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Frequently Asked Questions about NTW, Boring But Strong
How long is the NTW, Boring But Strong program?
The NTW, Boring But Strong program is 3 weeks long, with 4 training days per week.
What is the goal of NTW, Boring But Strong?
The primary goal of NTW, Boring But Strong is to help you Strength.
Who is NTW, Boring But Strong designed for?
NTW, Boring But Strong is designed for all lifters looking to Strength.
How do I track NTW, Boring But Strong workouts?
You can track NTW, Boring But Strong workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.