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Strength 3 days: squat, bench and deadlift

One session per main lift with supporting exercises. For pushing up your squat, bench press and deadlift.

  • 3 days a week
  • About 60 min
  • Gym
  • Advanced
  • 12 weeks

The sessions

Train 3 days a week, one session of each. Leave a rest day between sessions when you can.

1Squat day

  1. Back squat5 × 5
  2. Bench press3 × 8
  3. Barbell row4 × 6
  4. Hanging leg raise3 × 10

2Bench day

  1. Bench press5 × 5
  2. Front squat3 × 6
  3. Pull-up4 × 6
  4. Close-grip bench press3 × 8
  5. Face pull3 × 15

3Deadlift day

  1. Deadlift5 × 3
  2. Overhead press4 × 6
  3. Bulgarian split squat3 × 8
  4. Chest-supported row3 × 10
  5. Farmer's carry3 × 30 s

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

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Healti provides general information about nutrition and training. It is not medical advice.