Im thinking im gonna try it…
This is what I got so far:
Day 1 Endurance (13-15 Reps)
Sets/ Muscle Group/ Exercise
3/Chest/Flat DB Bench
3/Bicep/Alt DB Curls
3/Calf/Standing Calf Raises
Day 2 Endurance (13-15 Reps)
3/Delts/DB Shoulder Press
Day 3 Strength (10-12 Reps)
3/Chest/Incline DB Bench
1/Delts/DB Push Press
2/Calves/Seated Calf Raise
1/Tricep/Over Head Ext’s
Day 4 Power (8-10 Reps)
3/Thighs/Bulgarian Split Squat (Sorry Boyle)
3/Chest/Decline DB Bench
3/Back/BB Rows - Any Alternatives? they take a toll on my lower back)
1/Delts/Lateral Raises - I dont feel like this is a good one.
2/Calf/BB Calf Raises w/ feet elevated on plates
1/Bicep/DB Hammer Curls
Any suggestions are much appreciated. If you have any experience with the program I’d like your input.
*What about hamstrings and quads? All they say is thighs… What the hell?
Also, does the order matter that much? Obviously I’ll do all the compound movements first but
if some equipment’s taken, I assume it would be fine to swap two exercises, right?[/quote]
As far as swapping equipment goes, that’s definitely a good thing, so you don’t develop any imbalances. You should always (systematically) incorporate a variety of stances, grips, and or angles into your routine to avoid any overuse injuries. But the difficult thing about it is that you have to make sure you’re progressing (in some way) every session, and with a different implement how would you know you are progressing? So you have to keep an accurate log. In a pinch it’s okay to do a replacement exercise or machine if your usual one is occupied, but make sure that you push yourself hard on that apparatus as well.
If that really the rep scheme for the program? It seems as if all days are pretty high reps. Even 8-10 is more hypertrophy than pure strength, IMO. I do one of the days in the 3-5 rep range. I guess I’m just not a fan of how the program is laid out :-/ But I know BBB has worked well for a lot of people, so see if it works well for ya!
I’d personally split it up into push and pull days such as chest, shoulders, triceps, quads on one day, and back (thickness and width), biceps, and hamstrings on another day. Then just pick where to do abs and calves, but that’s just my personal preference and I’m sure it’s not what the program calls for, at least not the 4 day/2X a week version.