Negative Birth, BBS

Strength

3 weeks / 4 days per week

This is a variation of Boring But Strong (BBS) that focusing on bringing up your Squat and Press. You can swap the Squat or Press for a different exercise. The point of this program is to just focus on two main lifts, whichever those may be.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

0-50 reps

Recommended Legs Exercises

0-50 reps

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