Slightly Less Boring But Big Short on Time
What this template is
This template is ideal for those that are short on time but want to push themselves on each workout. You do 3 sets of 10 reps for supplemental work with each set increasing in percentage, 50% then 60% then 70%. You could also start at 70% and go down to 50%. This template is one of the best ways to cut down on training time yet still get some heavier supplemental work. For conditioning, do something easy on as many days as you wish provided you do so in a manner that allows recovery. If you want to do harder conditioning work such as running hills, only do it two times per week. The goal is strength and size - so don't use this template if your goal is conditioning based. BBB is always a Leader template. After finishing either two or three cycles of BBB, you will change to an Anchor template. There are a number of different templates to choose from.
Slightly Less Boring But Big Short on Time is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Slightly Less Boring But Big Short on Time in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Slightly Less Boring But Big Short on Time Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
24
Avg Sets/Week
180
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Slightly Less Boring But Big Short on Time Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 1
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental10 reps at 50%
10 reps at 60%
10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Slightly Less Boring But Big Short on Time
How long is the Slightly Less Boring But Big Short on Time program?
Slightly Less Boring But Big Short on Time is represented here as a 3-week template with 4 training days per week.
What is the main goal of Slightly Less Boring But Big Short on Time?
Slightly Less Boring But Big Short on Time is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Slightly Less Boring But Big Short on Time designed for?
Slightly Less Boring But Big Short on Time is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Slightly Less Boring But Big Short on Time?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.