The Whip and The Body, BBS

Strength3 weeks · 4 days per week

beginnerintermediateadvancedLeader

What this template is

This is a Boring But Strong (BBS) variation for focusing on bringing up two lifts.

The Whip and The Body, BBS is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run The Whip and The Body, BBS in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

The Whip and The Body, BBS Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

210

Avg Reps/Week

Days/Week

Average Intensity by Week

The Whip and The Body, BBS Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

5 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

5 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

5 × 5 reps at 80%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

5 × 5 reps at 85%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

5 × 5 reps at 85%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

More programs like The Whip and The Body, BBS

Browse related program collections

Questions about The Whip and The Body, BBS

How long is the The Whip and The Body, BBS program?

The Whip and The Body, BBS is represented here as a 3-week template with 4 training days per week.

What is the main goal of The Whip and The Body, BBS?

The Whip and The Body, BBS is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is The Whip and The Body, BBS designed for?

The Whip and The Body, BBS is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track The Whip and The Body, BBS?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

The Whip and The Body, BBS

What this template is

Run The Whip and The Body, BBS in KeyLifts

The Whip and The Body, BBS Volume Overview

The Whip and The Body, BBS Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise