The Big Three Strength Program Phase 2 – Squat, Bench and Deadlift

This is Phase 2 of 4 for The Big Three Program. This is a 5-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 5-training weeks with 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: 5 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: 5-Weeks

Equipment Needed: **Full Gym Setup** (Leg Press, Hamstring Curl Machine, Trapbar/Hexbar, Squat rack w/ safety arms, Exercise Bench, Barbell, Dumbbells, Lat Pull/Row Machine)

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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.