Week # 1
All sets for the first week are 3 x 3.
The last set can be 3+, i.e. rep out
Week # 2
All Sets 5 X 5 This is a brutal and long workout.
5 or more reps on the last set.
Week # 3
(5-4-3-2-1). This is not quite as hard as 5 x 5 but you still may wish to cut this down to 5-3-1 because of time or energy. You need to establish your 5-4-3-2-1 Set Records and you should be breaking some Rep Records
Week # 4
10-8-6 or 4-4-2
Here is your chance to establish another Set Record and work on different Rep Records. The sets and reps are 10-8-6 with the bench, towel bench, Box Squat and Parallel Squat, but are only 4-4-2- with the clean and deadlift or Hex bar deadlift. Important Concept: You should do 6 or more reps or 2 more reps on the last set depending on the core left. For illustration purposes of recording, 10 reps were done at 160 pounds.
You will notice the rep records go only to 5 reps on the Clean and the Deadlift. Doing Total Reps on these two lifts could cause and injury, especially to the lower back. As fatigue sets in, the chance for muscle spasms and incorrect lifting techniques increases.
Week # 5
3 X 3
Starting Over- Now the fun of the BFS System moves into high gear. From now on, every time you come into the weight room, you've got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 x 3 workout. Your objective will be to do more than you did the previous month.
Monday Tuesday Wednesday Thursday Friday
Dot Drill Dot Drill Dot Drill Dot Drill Dot Drill
Box Squat* Sprint Work Power-Clean Sprint Work Parallel Squat*
Towel Bench* Plyometrics Hex-Bar Deadlift Plyometrics Bench Press*
Flexibility Flexibility Flexibility Flexibility Flexibility
Auxiliary Lifts Technique Auxiliary Lifts Technique Auxiliary Lifts
* Examples of acceptable Squat Variations: Front Squats or One-Legged Squats. Bench Variations: Close Grip, Wide Grips or Inclines.
