BS3 gen. III

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.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Upright Row (Barbell)

Chest Fly (Machine)

Rear Delt Fly (Dumbbell)

Bicep Curl (Cable)

Bench & overhead

Deficit Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Press

Chest Supported Row (Machine)

Leg Extension

Seated Hamstring Curl

Cable Crunch

Deficit pull & HB squat

Standing Behind Neck Shoulder Press (Barbell)

Bench Press (Paused)

Seated Military Press (Barbell)

Barbell Row

Rear Delt Fly (Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

BTN press & paused bench

Squat (Paused)

Deadlift (Barbell)

Zercher Squat (Barbell)

Lat Pulldown

Zercher Reverse Lunge

Standing Calf Raise

Paused squat & deadlift

Lateral Raise (Machine)

Deficit pull & pause bench

BTN press & HB squat

Halting Deadlift

Incline Bench Press (Barbell)

Zercher RDL

Zercher Front-Foot Elevated Split Squat

Haltings & incline bench

Larsen Press (Barbell)

Reverse Nordic Curl

Lateral Raise (Dumbbell)

Larsen & Zercher

Speed Deadlift

Safety Bar Squat

Hatfield Squat

Seal Row

Glute-Ham Raise

Speedpull & safety squat

Push Press (Barbell)

Bench Press (Dumbbell)

Cable Low Row

Seated Shoulder Press (Dumbbell)

Push press & OHP

Power Clean

Squat (Barbell)

Squat Thruster

Lu Raise

Power clean & squat

Power Snatch

AD Press

High Pull

Power snatch & FBB bench

Floor Press (Barbell)

Deficit pull & floor press

Sissy Squat

Overhead pinpress & HB squat

Rack Pull (Barbell)

Good Morning

Split Squat (Smith Machine)

Rack pull & pause bench

Pull-Up (Weighted)

Face Pull

Sissy Squat (Weighted)

Zercher squat & AD press

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