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
- CreatedMar 16, 2025 06:52
- Last EditedJun 18, 2025 11:55
Summary
Unleash your strength with the BS3 gen. II program, a focused 4-week journey designed for serious lifters. Train four days a week with a mix of barbell and machine exercises, including paused bench presses and deadlifts, to build muscle and enhance your power. Each session targets key muscle groups, ensuring balanced development and improved performance. Perfect for those ready to elevate their training in a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals.
