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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Negative Birth, BBS Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
52
Avg Sets/Week
260
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
Exercise
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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