Hi BBM team,
Would love to see a updated version of your program overview as you have a lot of programs now and it may stop all the questions of what template to do next ? Which includes myself asking lol.
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We’ve got one floating around!
| Name of Template | Category | Days Per Week | Duration | User-Selected Exercises? | Description |
|---|---|---|---|---|---|
| Beginner Template | Strength, Conditioning, and Hypertrophy | 3 days per week + GPP | 12 + Weeks | Yes | This is our entry-level template for individuals who would like to start resistance training. There are 3 phases that are ran in sequence- each phase building upon the last to improve fitness adaptations like strength, hypertrophy, and cardiorespiratory fitness and maximize compliance. This program uses multiple different rep ranges in order to develop proficiency across many domains. The program also includes conditioning-specific work in an effort to move towards the recommended physical activity levels. |
| Titan | Strength and Conditioning | 3-5 days per week | 10 Weeks | No | This is our CrossFit-style template was created with CrossFit Games athlete and Barbell Medicine coach, Jessica Griffith. It is designed for individuals who want to incorporate mixed modal conditioning in their strength training. This program includes metabolic conditioning workouts, Olympic weightlifting, gymnastics progressions, etc. bundled into one legitimate strength and conditioning program. |
| Endurance I | Strength and Conditioning | 4-6 days per week | 8 Weeks | No | This is our conditioning-focused template. Similar to the previous “GPP Endurance” template, there are a number of conditioning-only workouts that have been tweaked along with and all-new strength training component (3x/wk lifting). For those of you who want to take your conditioning (or weight loss) to the next level and get a little stronger, this is the template for you. |
| General Strength and Conditioning | Strength and Conditioning | 3 days per week + GPP | 9 Weeks | Yes | This template replaces the Legacy “HLM” program with all-new conditioning and strength programming. We also get the lifter involved in picking their own exercises to run throughout. This is not a pure strength, hypertrophy, or conditioning template. Rather, it is a blend of each of these elements that is perfect for the individual who wants to get fitter, but not necessarily specialize in any one thing. |
| Hypertrophy I | Hypertrophy | 3 days per week + GPP | 10 Weeks | Yes | This all-new template includes strength training,conditioning, and accessory lift programming. We also get the lifter involved in picking their own exercises to run throughout. This program is hypertrophy-focused with higher rep ranges, less specific exercise selections (compared to Powerbuilding templates), and more accessory work. That said, we expect individuals will still gain strength on their selected lifts throughout the template. |
| Hypertrophy II | Hypertrophy | 4 days per week + GPP | 10 Weeks | Yes | This all-new template has all the same features of the Hypertrophy I program, but with additional volume and frequency for more experienced lifters. This is a great program to run between Strength programs or if someone needs a break from the conditioning focus of the Titan or Endurance templates. |
| Powerbuilding I | Strength and Hypertrophy | 3 days per week + GPP | 10 Weeks | No | This template replaces the Legacy “GPP Hypertrophy” program with all-new conditioning and strength programming. The biggest differences between the Powerbuilding and Hypertrophy templates are the amount of importance placed on the Big Three, e.g. the squat, bench press, and deadlift. The Powerbuilding templates continue to prioritize performance in these lifts while blending in elements of bodybuilding, though not to the extent of the Hypertrophy templates. |
| Powerbuilding II | Strength and Hypertrophy | 4 days per week + GPP | 10 Weeks | No | Thisall-new template serves as a follow up to the Legacy “GPP Hypertrophy” program with additional volume and frequency. The biggest differences between the Powerbuilding and Hypertrophy templates are the amount of importance placed on the Big Three, e.g. the squat, bench press, and deadlift. The Powerbuilding templates continue to prioritize performance in these lifts while blending in elements of bodybuilding, though not to the extent of the Hypertrophy templates. |
| Strength I (Powerlifting I) | Strength | 3 days per week + GPP | 13 Weeks | No | This template replaces the Legacy “Bridge 3.0” program with all-new programming and exercise selection with the primary goal of improving 1-Rep Max performance in the squat, bench press, and deadlift. This would be a perfect template for someone’s first powerlifting meet! |
| Powerlifting II (Strength II) | Strength | 4 days per week + GPP | 13 Weeks | No | This template replaces the Legacy “12-Week Strength” program with all-new programming, exercise selection, and updated taper. The primary goal of this template is improving 1-Rep Max performance in the squat, bench press, and deadlift. This would be a perfect template for someone entering a powerlifting meet or who is otherwise interested in maximizing their performance on the Big Three. |
| Strengthlifting II (Strength II) | Strength | 4 days per week + GPP | 13 Weeks | No | This template replaces the Legacy “12-Week Press” program with all-new programming, exercise selection, and updated taper. The primary goal of this template is improving 1-Rep Max performance in the squat, overhead press, and deadlift. This would be a perfect template for someone entering a powerlifting meet or who is otherwise interested in maximizing their performance on the squat, overhead press, and deadlift. |
| Strength III | Strength | 4 days per week + GPP | 13 Weeks | Yes | This all-new template serves as a follow up to the Legacy “12- Week Strength” and “12-Week Press” programs with additional volume, user-directed exercise selection, and autoregulation strategies. he primary goal of this template is improving 1-Rep Max performance in the squat, bench press or overhead press, and deadlift in the more advanced lifter. |
| Time Crunch | Strength and Hypertrophy | 3 days per week + GPP | 8 weeks | No | This template replaces the Legacy “Time Crunch 2.0” program with revised programming, exercise selection, and GPP recommendations. The primary goal of this template is improving strength and muscle size with very limited time to train. |
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Maybe make this s sticky ?
I put that in a Google Sheets format for my own readability. If anyone would like access to it, and if it’s not stepping on any toes for me to share it, download it here.
Thanks very much, Leah!