Slightly Less Forever Boring But Big 3 Day
What this template is
If you just don't have the time to do the "normal" Boring But Big or if the "5x10" protocol does not work for you this is a great template. Instead of 5 sets of 10, you will be doing 3 sets of 10. This variation using the supplemental percentages from Forever BBB - 60% for week 1, 50% for week 2, and 70% for week 3. 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 Forever Boring But Big 3 Day is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Slightly Less Forever Boring But Big 3 Day in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Slightly Less Forever Boring But Big 3 Day Volume Overview
Sets per Week (Main vs Accessory)
4
Weeks
18
Avg Sets/Week
113
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Slightly Less Forever Boring But Big 3 Day Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental3 × 10 reps at 60%
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
Supplemental3 × 10 reps at 60%
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
Supplemental3 × 10 reps at 60%
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
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental3 × 10 reps at 60%
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 65%
5 reps at 75%
5 reps at 85%
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
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
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
Week 3
Day 1
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
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
Day 2
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental3 × 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
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
Week 4
Day 1
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
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
Day 2
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
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
Day 3
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental3 × 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 Forever Boring But Big 3 Day
How long is the Slightly Less Forever Boring But Big 3 Day program?
Slightly Less Forever Boring But Big 3 Day is represented here as a 4-week template with 3 training days per week.
What is the main goal of Slightly Less Forever Boring But Big 3 Day?
Slightly Less Forever Boring But Big 3 Day is categorized for Build Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Slightly Less Forever Boring But Big 3 Day designed for?
Slightly Less Forever Boring But Big 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 Forever Boring But Big 3 Day?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.