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Boring But Big 4-Week Training Program Generator

This Ruby script generates a 4-week "Boring But Big" (BBB) strength training program based on the popular 5/3/1 method. The program includes four main lifts (Overhead Press, Deadlift, Bench Press, and Squat), with 5/3/1 progression and supplementary 5x10 sets for accessory work. It also generates a .ics file to schedule the training days in a calendar.

Features

  • Hardcoded 1RM (one-rep max) values for each of the four main lifts.
  • Calculates the training max (90% of 1RM) for each lift.
  • 5/3/1 progression over three weeks, with a deload in the fourth week.
  • Supplementary 5x10 sets for hypertrophy (Boring But Big - BBB).
  • Lat and abs accessory work for balance.
  • Generates a .ics calendar file with events for each workout day.

Getting Started

Prerequisites

You need to have Ruby installed on your system. You can check your Ruby version by running:

ruby -v

If Ruby is not installed, follow the instructions here to install it.

Usage

  1. Clone this repository:

    git clone https://github.com/nicolasleander/boring-but-big-generator.git
cd boring-but-big-generator

  2. Run the script:

    ruby bbb_generator.rb

    This will print the full 4-week training program to the console and generate an .ics file for calendar scheduling.

  3. Import the boring_but_big_program.ics file into your preferred calendar app to schedule your training days.

Customization

  • You can modify the hardcoded 1RM values for each lift by adjusting the following variables in the script:

    ohp_1rm = 75
deadlift_1rm = 170
bench_1rm = 105
squat_1rm = 140

  • The script also calculates a 90% training max based on these values. You can change this multiplier as well if desired.

Output

  • The program prints a detailed week-by-week workout plan for each lift, along with accessory work.
  • The .ics file includes training sessions for each lift, which you can add to your calendar.

License

This project is licensed under the MIT License.