NTW, Boring But Strong
What this template is
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.
NTW, Boring But Strong is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run NTW, Boring But Strong in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
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
NTW, Boring But Strong Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Day 3
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Bench Press
Supplemental10 × 5 reps at 65%
Squat
Supplemental10 × 5 reps at 65%
Day 4
Overhead Press
Supplemental10 × 5 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Supplemental10 × 5 reps at 65%
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Day 3
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Squat
Supplemental10 × 5 reps at 70%
Bench Press
Supplemental10 × 5 reps at 70%
Day 4
Overhead Press
Supplemental10 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Supplemental10 × 5 reps at 70%
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Day 2
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Day 3
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Bench Press
Supplemental10 × 5 reps at 75%
Squat
Supplemental10 × 5 reps at 75%
Day 4
Overhead Press
Supplemental10 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Deadlift
Supplemental10 × 5 reps at 75%
More programs like NTW, Boring But Strong
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use1.1KbeginnerOtherView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use623beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use522intermediateadvancedOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use506beginnerintermediateLeaderView program
Browse related program collections
Questions about NTW, Boring But Strong
How long is the NTW, Boring But Strong program?
NTW, Boring But Strong is represented here as a 3-week template with 4 training days per week.
What is the main goal of NTW, Boring But Strong?
NTW, Boring But Strong is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is NTW, Boring But Strong designed for?
NTW, 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 NTW, Boring But Strong?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.