Slightly Less Boring But Big/First Set Last 3 Day
What this template is
This template is ideal for people who need to be a little more conservative with their training. You are performing Boring But Big supplemental exercises for two main lifts: one pressing movement and either a squat or a deadlift. The two remaining exercises are done with 5 sets of 5 reps (First Set Last). 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/First Set Last 3 Day 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/First Set Last 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Slightly Less Boring But Big/First Set Last 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
24
Avg Sets/Week
158
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Slightly Less Boring But Big/First Set Last 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 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
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 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
Week 2
Day 1
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 2
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 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
Week 3
Day 1
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 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
Day 2
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 3
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 10 reps at 50%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 4
Day 1
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 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
Day 2
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 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
Day 3
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 10 reps at 50%
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/First Set Last 3 Day
How long is the Slightly Less Boring But Big/First Set Last 3 Day program?
Slightly Less Boring But Big/First Set Last 3 Day is represented here as a 4-week template with 3 training days per week.
What is the main goal of Slightly Less Boring But Big/First Set Last 3 Day?
Slightly Less Boring But Big/First Set Last 3 Day 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/First Set Last 3 Day designed for?
Slightly Less Boring But Big/First Set Last 3 Day 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/First Set Last 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.