The BFS Program

[Tom Treutlein]

Bump... I'm going to put this in the training methods sticky.

 

[Shades McCool]

I used this routine in high school and never plateued while using it. To get things straight, this is not a just powerlifting routine. This a routine for athletes that are training for explosion.

 

[Tom Treutlein]

True, but it can also give goals in way of muscular hypertrophy. It's not only for powerlifting.

 

[treap]

so i have a queswtion...when it says 3x3 and 3x5 thats three sets of three reps and three sets of five reps?....im a new lifter and i really need to find some kind of routine rather than just "winging it". thanks for any information

 

[Tom Treutlein]

Yep.

 

[ghettostudmuffin]

I remember this program from my high school days. It's a fairly oldie.

It works. Not as great as designing a program suited to your needs and build, but as a general program it works fine.

 

[super_rice]

is it just me, or would deadlifting heavy before squatting just not work?

 

[KillahBee]

If one wanted to substitute Power Cleans for another movement, what would you suggest.

 

[super_rice]

snatch/clean pulls?

 

[Tom Treutlein]

The cleans would be good for explosion. If you're not an athlete, you can use any regular movement for developing the back (i.e., pullups or rows) with this program. Oly lifts aren't needed.