This is Phase 4 of 4, the our final phase for The Big Three Program. This 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 from the first phase, and spans a 6 weeks with 1 retest week, 5 training weeks and 1-deload week to prepare you for the next phase. Each session is designed to maximize efficiency, offering a balanced mix of compound lifts and accessory movements to build strength and stability.
Program Focus: Full-body strength development using barbell movements (squat, bench, deadlift)
Program Duration: 6 weeks (4 training weeks, 1 deload week, 1 testing week)
Workouts: 4 workouts per week
Workout Duration: 60-90 minutes per workout
Level: Intermediate to Advanced
App Access: 6-Weeks
Equipment Needed: **Full Gym Setup** (Rower, Leg Press, Hamstring Curl Machine, Trapbar/Hexbar, Squat rack w/ safety arms, Exercise Bench, Barbell, Dumbbells, Kettlebells, Pull-up Bar, Lat Pull/Row Machine, Soft Med Ball, Mini Sled or Prowler for Weighted Backward Walks, GHD, Plyo Boxes)
Barbell
Dumbbells
Exercise Bench
Full Athletic Gym
GHD Machine
Hamstring Curl Machine
Lat/Row Machine
Leg Press
Mini Sled w/ Pulling Harness
Plyo Boxes
Pull-up Assist Band
Pull-up Bar
Row Erg
Soft Medicine Ball
Squat Rack w/ Safety Arms
Trapbar
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
