I'm on week 5 of BBB. 4 day template. Here is my exercise selection.
It allows me to cover the major muscle groups with frequency and it hits across varying rep ranges. I try to alternate between two or three exercises at most across the week to approach the muscle in a different way.
Tried to pick exercises that allowed to cover the muscle being worked at from different angles and not deliberately miss a muscle head.
For chest I do : BB Bench Press or DB Incline Press. Every 6 weeks I plan to flip this around - DB flat press and BB Incline Press.
For back I do : Chin-Ups (for width) and 1 Arm DB Row (for thickness). I'd like to move into Pendlay Rows eventually for thickness.
For shoulders I do : BB Military Press/DB Shoulder Press or DB Lateral Raises. On days when they call for 1 to 2 sets for Delts I've been supersetting Shoulder Press and Lateral Raises, back to back.
For Legs I do : Back Squat and Leg Press.
The BBB book refers to it as "Thighs". And doesn't reference "Hamstrings" specifically. Modok has suggested to superset with hamstring exercises (leg curl, Stiff Leg DL, floor DL) and that's something I've tried but back to back not supersets. I've only really done leg curl after back squats.
I am working out how to add DLs in there.
One option would be on alternate days which call for Thighs I do Leg Press and then full DLs with the same number of sets but half the number of reps so I can focus on going heavy. I need to experiment with this and see how it works. So Supergrowth Phase 1 says Day 3 - Thighs (3) x 8-10, I'd do 3 x 8-10 Leg Press then 3 x 4-6 DLs.
Biceps : BB Curl and Hammer Curl.
Triceps : CGBP and Tricep Pressdown with Rope.
Calves : Standing and Seated Calf Raise.
Abs : Hanging Leg Raise, Weighted Crunch.