The Big 3 is a no-nonsense, high-intensity online training program built around the three foundational lifts that pack on serious size and strength: Squat, Bench Press, and Deadlift. This program strips away the fluff and focuses your time, energy, and recovery on what actually builds muscle — the big money lifts. Whether you're training at home or in the gym, The Big 3 delivers a structured plan designed to help you progressively overload, push limits, and transform your physique with brutal efficiency. Why The Big Three? ✔ Maximal Strength Gains – Focuses on progressive overload to build full-body power. ✔ Functional Strength Development – Improves real-world strength by engaging multiple muscle groups simultaneously. ✔ Hormonal Optimization – Stimulates testosterone and growth hormone production for muscle growth and recovery. ✔ Neuromuscular Coordination – Enhances movement efficiency and muscle activation for better overall performance. Program Structure This program emphasizes heavy compound lifting with structured intensity, progressive overload, and adequate recovery to ensure strength gains. Workouts are performed 3-4 times per week, with a focus on perfecting technique and increasing weight safely over time. Sample Weekly Breakdown: Day 1: Standard Big 3 5x5 Day 2: Squat Focus – Squat variations, leg assistance work, core training Day 3: Bench Press Focus – Bench press variations, push assistance, triceps work Day 4: Deadlift Focus – Deadlift variations, posterior chain work, grip strength Optional Day 5: Accessories & Recovery – Mobility, conditioning, and weak point training Whether you're a beginner looking to build foundational strength or an experienced lifter aiming for new personal records, The Big Three will push you to new levels of power and performance. Master the fundamentals, lift heavy, and get stronger!
