Phase 1 of a comprehensive 4-phase program, The Big Three is a 6-week strength program designed for individuals seeking to improve their strength and body composition with conventional barbell movements: squat, bench, and deadlift. You don’t have to be a powerlifter, CrossFitter, or bodybuilder to enjoy or benefit from the fundamentals of barbell training—this program is perfect for anyone looking to build full-body strength.
The program features 4 workouts per week, progressing based on your baseline strength measurements, and spans a 6-week period with built-in preparation and deload phases. Each session is designed to maximize efficiency, offering a balanced mix of compound lifts and accessory movements to build strength and stability.
Purchase to access and track this program through our training app, complete with demo videos for each exercise. You’ll get 6-weeks of access to this workout. This is an on-demand program that you can access and complete anytime.
Program Focus: Full-body strength development using barbell movements (squat, bench, deadlift)
Program Duration: 6 weeks (1 baseline week, 4 training weeks, 1 deload week)
Workouts: 4 workouts per week
Workout Duration: 60-75 minutes per workout
Level: Intermediate to Advanced
Equipment Needed: Full Gym Setup (Squat rack with safety arms, exercise bench, barbell, mini band loops, dumbbells, med balls, sled with pulling harness, lat/row machine, pull-up bar)
App Access: 6-Weeks
