Three full-body sessions weekly built on the big lifts, linear progression and enough volume to grow while strength climbs.
The Weekly Split
| Day | Focus |
|---|---|
| Monday | Squat + press |
| Wednesday | Bench + row |
| Friday | Deadlift + press |
The Program
Strength is a skill practiced with heavy, clean reps. This six-week block uses three anchors — squat, bench, deadlift — trained fresh each session with simple linear progression and just enough assistance work to build the supporting muscle.
Each lift runs three working sets of five after warm-ups. Add 2.5 kilograms (upper) or 5 kilograms (lower) to a lift every time all sets complete cleanly. When a lift stalls twice, repeat the weight once, then switch that lift to 3x3 with a small reset — a pattern most lifters can ride for the entire block.
Monday: back squats 3x5, overhead press 3x5, chin-ups 3x8, planks. Wednesday: bench press 3x5, barbell rows 4x8, dips 3x10, curls. Friday: deadlifts 1x5 after two ramp-up sets, front squats 3x5, push press 3x5, hanging raises.
Assistance stays in the 8-to-12 range and never steals recovery from the main lifts. Rest long: two to three minutes on compounds. Ego reps are deleted on sight.
Conditioning is limited to two short walks so adaptation goes to the barbell. Sleep and food carry the rest — eat at maintenance or slightly above, with protein around 1.8 grams per kilogram.
Realistic outcome: 10 to 20 kilograms added to the squat and deadlift, 5 to 10 on the bench, with visibly denser legs and back. After week six, either restart the progression heavier or switch to a hypertrophy block — alternating the two is how strong physiques are actually built.
Program published as original editorial content. Pair it with the training guides for technique detail.
