STRENGTH / 3 DAYS PER WEEK / ABOUT 55 MINUTES
Barbell strength · three-lift practice
Practice squat, bench and hinge with recovery
Main sets use lower reps and longer rests. Heavier loads favor maximal strength, but the first weeks remain submaximal to establish technique and a workable dose.
Your weekly sessions
SESSION 1 / Main lifts first
Squat + bench
Main lifts first
- Barbell back squat — 3 × 4–6 · 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 · 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.
- Barbell bent-over row — 2 × 6–8 · 2 min rest
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
SESSION 2 / Technical, submaximal lifting
Hinge + press
Technical, submaximal lifting
- Barbell deadlift — 2 × 3–5 · 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.
- Dumbbell overhead press — 3 × 5–7 · 2–3 min rest
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Assisted pull-up — 2 × 6–8 · 2 min rest
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
SESSION 3 / Moderate loading
Practice + support
Moderate loading
- Barbell back squat — 2 × 6 · 2 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 — 2 × 6 · 2 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 — 3 × 8 · 90 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Suitcase carry — 2 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: practice at a load leaving 3 reps in reserve. Weeks 3–6: increase load by the smallest available increment once all sets reach the top of the range with 1–2 reps in reserve. Weeks 7–8: consolidate clean reps; use one fewer set for a week if fatigue accumulates. No maximal testing is required.
Adjust the plan to your starting point
Start at the lower set and rep targets. Keep about 2 reps in reserve; stop a set when technique changes.
Recovery and weekly placement
Place an easier day between demanding sessions for the same muscles. On non-training days, walk or move comfortably. Include 3–8 minutes of warming up within the session budget; use lighter practice sets before heavy lifts. Reduce work if soreness or fatigue prevents good technique.
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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