This is Phase 1 of 4 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, and spans a 6-week period with built-in testing, 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.
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
App Access: 6-Weeks
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, pull-up assistance bands if needed)
Barbell
Dumbbells
Exercise Bench
Full Athletic Gym
Lat/Row Machine
Mini Band Loops
Mini Sled w/ Pulling Harness
Pull-up Assist Band
Pull-up Bar
Soft Medicine Ball
Squat Rack w/ Safety Arms
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.
