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BS3 gen. I

by HUSEYIN L.
2 athletes joined
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

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 31, 2024 09:48
  • Last Edited
    Jun 18, 2025 08:11

Summary

Transform your strength training with the BS3 gen. I program, a focused 5-week journey designed for serious lifters. Committing to just 4 days a week, you'll engage in a blend of barbell and machine exercises, targeting major muscle groups to build power and endurance. Each session is crafted to push your limits, featuring key lifts like the Standing Behind Neck Press and High Bar Squat, ensuring you develop both upper and lower body strength. Get ready to elevate your performance and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
RPE 7-8
2
High Bar Squat (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 6
3
Leg Press
4
1-8 reps
RPE 8
4
Chest Supported Row (Machine)
4
1-10 reps
RPE 9
5
Leg Extension
4
1-14 reps
RPE 9
6
Seated Hamstring Curl
4
1-14 reps
RPE 9
7
Cable Crunch
4
1-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 8-9
2
Bench Press (Paused)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Leg Press
4
1-10 reps
RPE 9
4
Chest Supported Row (Machine)
4
1-12 reps
RPE 9
5
Lateral Raise (Machine)
4
1-16 reps
RPE 9
6
Seated Hamstring Curl
4
1-16 reps
RPE 9
7
Cable Crunch
4
1-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
10
2 reps
-
2
Cambered Bar Squat
1
2
8 reps
6 reps
RPE 8
RPE 6
3
Squat (Smith Machine)
4
1-12 reps
RPE 8-9
4
Seal Row
4
1-14 reps
RPE 9
5
Kettlebell Swing
4
1-18 reps
RPE 9
6
Romanian Deadlift (Trap Bar)
4
1-18 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
2 reps
3 reps
RPE 9
RPE 8
2
Floor Press (Barbell)
1
3
4 reps
4 reps
RPE 9
RPE 8
3
Squat (Smith Machine)
4
1-6 reps
RPE 9
4
Seal Row
4
1-8 reps
RPE 9
5
Lu Raise
4
1-12 reps
RPE 9
6
Hamstring Curl
4
1-12 reps
RPE 9
7
Cable Crunch
4
1-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
30 reps
-
2
Kettlebell Swing
2
30 reps
-
3
Kettlebell Clean and Press
2
30 reps
-
4
Bicep Curl (Barbell)
2
30 reps
-
5
Goblet Squat
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 7-9
2
Bench Press (Paused)
1
2
6 reps
4 reps
RPE 8
RPE 6
3
Seated Military Press (Barbell)
4
8 reps
RPE 7-9
4
Barbell Row
4
1-12 reps
RPE 9
5
Rear Delt Fly (Machine)
4
1-14 reps
RPE 9
6
Pec Deck (Machine)
4
1-14 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
1-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 8-9
2
High Bar Squat (Barbell)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Seated Military Press (Barbell)
4
10 reps
RPE 8-9
4
Lat Pulldown
4
1-12 reps
RPE 9
5
Pec Deck (Machine)
4
1-16 reps
RPE 9
6
Leg Extension
4
1-16 reps
RPE 9
7
Standing Calf Raise
4
1-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
10
3 reps
-
2
Overhead Press (Barbell)
1
3
8 reps
6 reps
RPE 9
RPE 7
3
Bench Press (Smith Machine)
4
1-12 reps
RPE 8-9
4
Kroc Row
4
1-14 reps
RPE 8
5
Med Ball Slam
4
18 reps
-
6
Viking Press
4
1-18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
4 reps
6 reps
RPE 9
RPE 8
2
High Bar Squat (Barbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7-9
4
Kroc Row
4
1-8 reps
RPE 9
5
Straight Arm Pulldown
4
1-12 reps
RPE 9
6
Sissy Squat
4
1-12 reps
RPE 8-9
7
Standing Calf Raise
4
1-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
2
30 reps
-
2
Standing Calf Raise
4
30 reps
-
3
Cossack Squat
2
30 reps
-
4
Band Pull Apart
2
30 reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4 reps
RPE 7-8
2
Deadlift (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 6
3
Zercher Squat (Barbell)
4
8 reps
RPE 7-9
4
Lat Pulldown
4
1-12 reps
RPE 9
5
Reverse Lunge (Dumbbell)
4
1-14 reps
RPE 8-9
6
Leg Extension
4
1-14 reps
RPE 9
7
Standing Calf Raise
4
1-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
2
5 reps
RPE 8-9
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Stiff Leg Deadlift (Dumbbell)
4
1-10 reps
RPE 9
4
Upright Row (Barbell)
4
1-12 reps
RPE 8-9
5
Rear Delt Fly (Machine)
4
1-16 reps
RPE 9
6
Split Squat (Smith Machine)
4
1-16 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
1-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
10
1-3 reps
-
2
Squat (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 6
3
Pogo Jump
4
12 reps
-
4
Lateral Med Ball Throw
5
14 reps
-
5
Rear Delt Fly (Dumbbell)
4
1-18 reps
RPE 9
6
Jump Squat
4
18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8-9
2
Bench Press (Paused)
1
3
3 reps
2 reps
RPE 9
RPE 8
3
Good Morning
4
6 reps
RPE 7-9
4
Barbell Row
4
1-8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
1-12 reps
RPE 9
6
Split Squat (Smith Machine)
4
1-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
1-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
30 reps
-
2
Reverse Bicep Curl (EZ Bar)
4
30 reps
-
3
Leg Extension
2
30 reps
-
4
Lateral Raise (Dumbbell)
2
30 reps
-
5
Snatch (Kettlebell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7-8
2
Overhead Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 6
3
Chest Press (Machine)
4
1-8 reps
RPE 9
4
Upright Row (Barbell)
4
1-10 reps
RPE 8-9
5
Chest Fly (Machine)
4
1-14 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
1-14 reps
RPE 9
7
Bicep Curl (Cable)
4
1-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
8 reps
RPE 8-9
2
Zercher Squat (Barbell)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Chest Press (Machine)
4
1-10 reps
RPE 9
4
Reverse Nordic Curl
4
1-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
1-16 reps
RPE 9
6
Leg Extension
4
1-16 reps
RPE 9
7
Bicep Curl (Cable)
4
1-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
10
1-3 reps
-
2
Bench Press (Barbell)
1
3
8 reps
6 reps
RPE 9
RPE 7
3
AD Press (Smith Machine)
4
1-12 reps
RPE 8-9
4
High Pull
4
1-14 reps
RPE 8
5
Viking Press
4
1-18 reps
RPE 9
6
Med Ball Slam
4
18 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8
2
Zercher Squat (Barbell)
1
2
2 reps
3 reps
RPE 9
RPE 8
3
AD Press (Smith Machine)
4
1-6 reps
RPE 9
4
Pull-Up (Weighted)
4
1-8 reps
RPE 9
5
Face Pull
4
1-12 reps
RPE 9
6
Leg Extension
4
1-12 reps
RPE 9
7
Bicep Curl (Cable)
4
1-20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Paused)
2 Sets
4 Reps
@7-8
2
High Bar Squat (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@6
3
Leg Press
4 Sets
1-8 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
1-10 Reps
@9
5
Leg Extension
4 Sets
1-14 Reps
@9
6
Seated Hamstring Curl
4 Sets
1-14 Reps
@9
7
Cable Crunch
4 Sets
1-20 Reps
@9
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
@7-9
2
Bench Press (Paused)
1 Set
2 Sets
6 Reps
4 Reps
@8
@6
3
Seated Military Press (Barbell)
4 Sets
8 Reps
@7-9
4
Barbell Row
4 Sets
1-12 Reps
@9
5
Rear Delt Fly (Machine)
4 Sets
1-14 Reps
@9
6
Pec Deck (Machine)
4 Sets
1-14 Reps
@9
7
Overhead Tricep Extension (Cable)
4 Sets
1-20 Reps
@9
Day 3
1
Squat (Paused)
2 Sets
4 Reps
@7-8
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@6
3
Zercher Squat (Barbell)
4 Sets
8 Reps
@7-9
4
Lat Pulldown
4 Sets
1-12 Reps
@9
5
Reverse Lunge (Dumbbell)
4 Sets
1-14 Reps
@8-9
6
Leg Extension
4 Sets
1-14 Reps
@9
7
Standing Calf Raise
4 Sets
1-20 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@7-8
2
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
4 Reps
@8
@6
3
Chest Press (Machine)
4 Sets
1-8 Reps
@9
4
Upright Row (Barbell)
4 Sets
1-10 Reps
@8-9
5
Chest Fly (Machine)
4 Sets
1-14 Reps
@9
6
Rear Delt Fly (Dumbbell)
4 Sets
1-14 Reps
@9
7
Bicep Curl (Cable)
4 Sets
1-20 Reps
@9