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. (Deload) 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
- CreatedApr 27, 2025 05:27
- Last EditedJun 22, 2025 09:41
Summary
Unleash your inner strength with the BS3 gen. III Strongman program, a dynamic 4-week training regimen designed for serious lifters. Comprising four intense sessions per week, this program focuses on heavy compound lifts and functional movements to build raw power and muscle. Expect to tackle exercises like the Deficit Deadlift and Overhead Press, pushing your limits while enhancing your overall strength and stability. Perfect for those ready to elevate their training and achieve impressive results in just a month!
