STRENGTH / 3 DAYS PER WEEK / ABOUT 55 MINUTES
18+ · Barbell strength skill
Develop controlled squat, bench and hinge strength over three days.
Strength improves with practice of the tested lifts and progressively heavier, repeatable work. The plan alternates emphasis to manage fatigue; competition technique benefits from coaching.
Your weekly sessions
SESSION 1 / Specific strength practice
Squat & bench
Specific strength practice
- Barbell back squat — 3 × 4–6 · 2–3 min rest
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 3 × 4–6 · 2–3 min rest
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Chest-supported row — 2 × 8–10 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
SESSION 2 / Strength with moderate volume
Hinge & vertical pull
Strength with moderate volume
- Barbell deadlift — 3 × 3–5 · 2–3 min rest
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Lat pulldown — 3 × 6–10 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell overhead press — 2 × 6–10 · 90–120 sec rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
SESSION 3 / Squat, push, pull and hinge
Moderate full body
Squat, push, pull and hinge
- Goblet squat — 2 × 8–12 · 90–120 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 2 × 8–12 · 90–120 sec rest
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell Romanian deadlift — 2 × 8–12 · 90–120 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Requires practiced barbell technique, not merely being over 18. Keep about 2 repetitions in reserve; use a suitable rack and safeties for squat and bench.
Recovery and weekly placement
Put an easier day between full-body or demanding lower-body sessions. Session time includes 5–8 minutes of warming up and lighter practice sets; allow longer if technique or equipment changes need it. Add easy movement on other days without turning every rest day into another hard session.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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