The BFS Super Set-Rep Program virtually eliminates plateaus.  You should always be in a position of making progress.  No other program can do this.  If you have been doing 3 sets of 10 reps, 1 set of 15 reps, 5 sets of 5 reps, you no doubt reach a plateau very quickly.   You cannot do the same workout time after time.  You must alternate lifts, percentages of maximums, and alternate sets and reps.  Even with more complex systems, such as cycle/circuit workouts you will still eventually hit a plateau.  The BFS system allows you to alternate your lifts, sets and reps in such a way that a specific workout is repeated only every fifth week.   This system has two simple rules:  First, establish your records, and second, break those records!  If you follow this system exactly, you will never reach a plateau. Keep track of your progress on the BFS set/rep log sheets.

WEEK 1 WARM UP 3X3

WEEK 2 WARM UP 5X5

WEEK 3 WARM UP 5-4-3-2-1

WEEK 4 WARM UP 10-8-6

WARM UPS                 

PLEASE CLICK 

AUXILIARY LIFTS: (CLICK TO VIEW  EXERCISE)

DB FLAT PRESS 

DB INCLINE PRESS 

PUSH JERKS 

PUSH PRESS 

DB SHOULDER PRESS 

SHOULDER PRESS

INVERTED ROWS

DB ROWS

LEG CURLS

LEG EXT.

DB LUNGES

STRAIGHT-LEG DEAD LIFTS

CLOSE GRIP BENCH

SUPER 7’S

 DB CURLS