3.0
(1 rating)
Program Description
This program rotates from upper lower twice per week to 4 fullbody sessions, changing the main trained attribute from base development to size gain to speed development to strength followed by a week of high repetition blood flow or pump training week. Unlike a typical approach to increasing recovery by doing a concurrent program, training with high exercise rotation or sticking to submaximal work, this program instead takes a page out of Bugenhagen's approach of working on one lift per week. We instead will focus on one attribute per week, partly to prevent overreaching/backsliding and partly to prevent boredom from a monotonous split. The program has very low strength training volume and so it lends itself to heavier sessions.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedMay 26, 2025 12:10
- Last EditedJun 18, 2025 09:58
Summary
Unlock your strength potential with the BS3 gen. III program, a focused 4-week journey designed for dedicated lifters. Training four days a week, you'll tackle compound movements like the Deficit Deadlift and High Bar Squat, enhancing your power and muscle growth. This program emphasizes proper form and intensity, ensuring you build a solid foundation while pushing your limits. Get ready to transform your physique and elevate your performance in just a month!
