What changes on 4th week?

So, as the 3rd week raps up I am going to have a different routine next week. The routine for BLS is as follows:

3 regular weeks

strength week A

3 regular weeks

strength week b

deload/rest week

Next week will be strength week A, so what changes? Instead of 5 days a week, I drop to 3. Here is what week 4 will look like.

Monday:

  • Squats (warmup and 3 working sets)

  • Military Press (warmup and 3 working sets)

  • Deadlift (warmup and 3 working sets)

Wednesday:

  • Squats (warmup and 3 working sets)

  • Bench Press (warmup and 3 working sets)

  • Deadlift (warmup and 3 working sets)

Friday:

  • Squats (warmup and 3 working sets)

  • Military Press (warmup and 3 working sets)

  • Deadlift (warmup and 3 working sets)

This week the emphasis is on shoulders as the press is done on Monday and Friday with the bench only one day on Wednesday. On Strength B the emphasis is on chest where the bench is on Monday and Friday and the shoulders are only Wednesday, that is the only difference between the two. Strength A and B have you doing squats and deadlifts every workout.

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