Quick Summary
A foundational strength program focusing on the big three lifts.
Build a strong foundation with proper technique on squat, bench, and deadlift.
Guide Overview
Overview
This program focuses on the three primary strength lifts – squat, bench press, and deadlift – with targeted accessory work. Perfect for building a strength foundation.
Schedule
3 days per week on non-consecutive days.
Day 1
- Barbell Squat – 5x5
- Barbell Bench Press – 5x5
- Barbell Row – 3x8
- Plank – 3x30-45s
Day 2
- Conventional Deadlift – 3x5
- Overhead Press – 4x5
- Lat Pulldown – 3x8-10
- Dumbbell Curl – 3x10
Day 3
- Barbell Squat – 4x5
- Incline Dumbbell Press – 3x8-10
- Romanian Deadlift – 3x8
- Face Pull – 3x15
Key Principles
Focus on adding weight to the bar each session (linear progression). Warm up thoroughly before each workout. Prioritise technique over ego.
How to Use This Program
- Warm up before heavy work
- Track sets, reps, and load every session
- Prioritize full range of motion
- Stop a set if form breaks down
Progression and Recovery
Plan The Week
Weekly Schedule
Day 1
Primary training session
Day 2
Accessory or conditioning
Rest Days
Recover, walk, hydrate, and prepare meals
Main Workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Compound lift | 3-4 | 5-8 | 2 min | Add load only with clean form |
| Secondary press or pull | 3 | 8-10 | 90s | Controlled eccentric |
| Accessory movement | 3 | 10-15 | 60s | Chase tension, not momentum |
| Core or carry | 2-3 | 30-45s | 60s | Stay braced |
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FAQ
Questions Before You Start
When should I increase weight?
Can beginners use this guide?
Which supplements support this goal?
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