Bodybuilding Workout Schedule: The Bfs Set-Rep Rotation System
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1
2The BFS Set-Rep Rotation System
Introduction
Since so many coaches have purchased our Personal Set-Rep Record Journal and we have made recent updates to
improve the understanding of the system, we have decided to include that up-date in this journal:
Start right in with 3 sets of 3 reps. This is the first week of the BFS 4-week cycle Set-Rep System. You will do 3 sets
of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your rep
records and set records!
MONDAY
BOX SQUATS: First set, 145 pounds X 3 reps. Now for the 2nd set, you may either go up in poundage, stay the
same or go down. Let's say you do 175 pounds for the second set and 205 for the third set Don't worry if this 1st
workout seems too easy and you aren't tired. You want to make sure the spotting and lifting techniques are learned.
TOWEL BENCH: Since most athletes know their max on the bench, take 80% of your max for your first set. For
example, if your max is 200 pounds, begin with 160 pounds for 3 reps on your first set. If you've never done benches
before, use 80% ofyour body weight or 125 pounds whichever is the least. If this is too much weight for 3 reps, use 70%
or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do the same
for the third set of 3 reps.
NOW RECORD WHAT YOU'VE DONE
3 X 3 SET RECORDS
Turn to page 9 and record your set workout
It might look like this:
145+175+205=525+3=175
160+170+175=505+3=168
BOX SQUAT
TOWEL BENCH
1
145
T
0
T
525
160
T
0
T
505
2
175
A
v
G
175
170
A
v
G
168
3
205
0
A
T
2/3
175
0
A
T
2/3
REP RECORDS
Turn to page 17 and record your Box Squat rep
records and page 18 for your Towel Bench rep records.
By using the above 3 x 3 workout, your rep records
would look like this.
Notice that you have recorded 205 pounds on the
Box Squat and 175 pounds on the Towel Bench for the
first three rep records. Up to this point, that is the most
lifted for reps 1 and 2 as well as three. Even though you
may be capable of doing much more, only record what
you actually did. That's all you have proved to the world
you can do for these reps. Don't worry, you will break
these records very soon.
BOX SQUAT
REP
Established
Record
MAX
205
2
205
3
205
4
5
6
8
T BENCH
REP
MAX
175
2
175
3
175
4
5
6
8
WEDNESDAY
CLEAN: Do the 3 x 3 workout. Use 80% of your maximum. If you've never cleaned before, use 80% of your body
weight or 125 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as in Monday's workout
and record your efforts as outlined on the previous page.
DEAD LIFT: Do the 3 x 3 workout. Start with 235 pounds or 1
1
/2
times your body weight whichever is the least.
Use a spotter. Follow the same procedure and again record your efforts.
FRIDAY
BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday's Towel Bench
workout.
SQUAT: Do the 3 x 3 workout and use the same procedure as Monday's Box Squat Workout.
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