BS3 gen. III Strongman

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.

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Week 1

Week 2

Week 3

Week 4

Deficit Deadlift (Barbell)

Floor Press (Barbell)

Leg Extension

Seal Row

Lu Raise

Chest Fly (Machine)

Cable Crunch

Deficit pull & floor press

Overhead Press (Barbell)

High Bar Squat (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Cable Low Row

Sissy Squat

Standing Calf Raise

Overhead pinpress & HB squat

Rack Pull (Barbell)

Bench Press (Paused)

Good Morning

Barbell Row

Split Squat (Smith Machine)

Overhead Tricep Extension (Cable)

Rack pull & pause bench

Zercher Squat (Barbell)

AD Press

Pull-Up (Weighted)

Face Pull

Sissy Squat (Weighted)

Bicep Curl (Cable)

Zercher squat & AD press

Block Pull (Barbell)

Viking Press

Zercher RDL

Rope Pull

Sandbag Split squat

Rear Delt Fly (Machine)

Block pull & viking press

Larsen Press (Barbell)

Squat (Low Bar)

Seated Dip (Machine)

Reverse Nordic Curl

Lateral Raise (Machine)

Goblet Squat

Larsen & LB squat

Speed Deadlift

Squat Thruster

Glute-Ham Raise

Speedpull & safety squat

Leg Press

Chest Supported Row (Machine)

Seated Hamstring Curl

Deficit pull & LB squat

Push Press (Barbell)

Seated Military Press (Barbell)

Pec Deck (Machine)

Push press & paused bench

Squat (Paused)

Deadlift (Barbell)

Single Leg Press

Lat Pulldown

Romanian Deadlift (Dumbbell)

Sandbag Hug Walk

Specialty bar squat & deadlift

Bench Press (Barbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Bench & overhead

Deficit pull & pause bench

OHP & LB squat

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Push press & OHP

Sandbag Over Shoulder

Squat (Barbell)

Sandbag to shoulder & squat

Power Snatch

High Pull

Power snatch & FBB bench

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