Negative Birth, BBS

Strength3 weeks · 4 days per week

beginnerintermediateadvancedLeader

What this template is

This is a variation of Boring But Strong (BBS) that focusing on bringing up your Squat and Press. You can swap the Squat or Press for a different exercise. The point of this program is to just focus on two main lifts, whichever those may be.

Negative Birth, BBS is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Negative Birth, BBS in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

Negative Birth, BBS Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

260

Avg Reps/Week

Days/Week

Average Intensity by Week

Negative Birth, BBS Weekly Schedule

Week 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Squat

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

Overhead Press

Supplemental

10 × 5 reps at 65%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 2

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Squat

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

Overhead Press

Supplemental

10 × 5 reps at 70%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Week 3

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Squat

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

Overhead Press

Supplemental

10 × 5 reps at 75%

Choose a Push exercise

Assistance

0-50 reps

Choose a Pull exercise

Assistance

0-50 reps

Choose a Legs exercise

Assistance

0-50 reps

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Questions about Negative Birth, BBS

How long is the Negative Birth, BBS program?

Negative Birth, BBS is represented here as a 3-week template with 4 training days per week.

What is the main goal of Negative Birth, BBS?

Negative Birth, BBS is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Negative Birth, BBS designed for?

Negative Birth, BBS is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Negative Birth, BBS?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

Negative Birth, BBS

What this template is

Run Negative Birth, BBS in KeyLifts

Negative Birth, BBS Volume Overview

Negative Birth, BBS Weekly Schedule

Week 1

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Bench Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Deadlift

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise