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 Length5 weeks
- Time Per Workout120 minutes
- CreatedAug 31, 2024 09:48
- Last EditedJun 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!
