BS3 gen. I

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!

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

Week 5

Standing Behind Neck Shoulder Press (Barbell)

High Bar Squat (Barbell)

Seated Military Press (Barbell)

Lat Pulldown

Pec Deck (Machine)

Leg Extension

Standing Calf Raise

BTN press & HB squat

Halting Deadlift

Incline Bench Press (Barbell)

Stiff Leg Deadlift (Dumbbell)

Upright Row (Barbell)

Rear Delt Fly (Machine)

Split Squat (Smith Machine)

Overhead Tricep Extension (Cable)

Haltings & incline bench

Larsen Press (Barbell)

Zercher Squat (Barbell)

Chest Press (Machine)

Reverse Nordic Curl

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Larsen & Zercher

Speed Deadlift

Cambered Bar Squat

Squat (Smith Machine)

Seal Row

Kettlebell Swing

Romanian Deadlift (Trap Bar)

Speedpull & camber squat

Power Clean

Squat (Barbell)

Pogo Jump

Lateral Med Ball Throw

Rear Delt Fly (Dumbbell)

Jump Squat

Power clean & bottom up squat

Push Press (Barbell)

Overhead Press (Barbell)

Bench Press (Smith Machine)

Kroc Row

Med Ball Slam

Viking Press

Pennsylvania press & OHP

Power Snatch

Bench Press (Barbell)

AD Press (Smith Machine)

High Pull

Power snatch & FBB bench

Sumo Deadlift (Barbell)

Floor Press (Barbell)

Lu Raise

Hamstring Curl

Cable Crunch

Sumo & floor press

Straight Arm Pulldown

Sissy Squat

Overhead pinpress & HB squat

Rack Pull (Barbell)

Bench Press (Paused)

Good Morning

Barbell Row

Rack pull & 5 ct bench

Pull-Up (Weighted)

Face Pull

Bench Press (Dumbbell)

Kettlebell Clean and Press

Bicep Curl (Barbell)

Goblet Squat

Elbows, shoulders, hips, knees

Single Leg Deadlift

Cossack Squat

Band Pull Apart

Dead Hang

Mid- lowback, groin, adductor

Chest Supported Row (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Snatch (Kettlebell)

Limbs, cuffs, pronators

Deadlift (Paused)

Leg Press

Chest Supported Row (Machine)

Seated Hamstring Curl

Paused deadlift & HB squat

BTN press & paused bench

Squat (Paused)

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Paused squat & deadlift

Chest Fly (Machine)

Bench & overhead

Lateral Raise (Machine)

Sumo & pause bench

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