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.