Strength program

Heavy, low-rep training 3 days a week for getting stronger on the main lifts.

Getting the hang of it
3 days a week
about 60 min

Your week

AMon
–Tue
BWed
–Thu
AFri
–Sat
–Sun

Next week starts with B: B, A, B.

Full gym

Workout A: Squat and bench

Exercise	Sets × target	Rest
Back squat When every set reaches 5 reps: add 10 lb next session.When every set reaches 5 reps: add 5 kg next session.	5 × 3–5	3 min
Bench press When every set reaches 5 reps: add 5 lb next session.When every set reaches 5 reps: add 2.5 kg next session.	5 × 3–5	3 min
Seated cable row When every set reaches 8 reps: move the pin down one plate and build the reps back up.When every set reaches 8 reps: move the pin down one plate and build the reps back up.	3 × 6–8	2 min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 20–40 s	1 min

Workout B: Deadlift and press

Exercise	Sets × target	Rest
Deadlift When every set reaches 5 reps: add 10 lb next session.When every set reaches 5 reps: add 5 kg next session.	3 × 3–5	3 min
Overhead press When every set reaches 5 reps: add 5 lb next session.When every set reaches 5 reps: add 2.5 kg next session.	5 × 3–5	3 min
Lat pulldown When every set reaches 8 reps: move the pin down one plate and build the reps back up.When every set reaches 8 reps: move the pin down one plate and build the reps back up.	3 × 6–8	2 min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 30–45 s	1½ min

Dumbbells only

Workout A: Squat and bench

Exercise	Sets × target	Rest
Goblet squat When every set reaches 5 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 5 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	5 × 3–5	3 min
Dumbbell bench press When every set reaches 5 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 5 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	5 × 3–5	3 min
Dumbbell row When every set reaches 8 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 8 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 6–8 each side	2 min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 20–40 s	1 min

Workout B: Deadlift and press

Exercise	Sets × target	Rest
Dumbbell Romanian deadlift When every set reaches 5 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 5 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 3–5	3 min
Dumbbell shoulder press When every set reaches 5 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 5 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	5 × 3–5	3 min
Dumbbell pullover When every set reaches 8 reps: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 8 reps: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 6–8	2 min
Farmer carry When every set reaches 45 s: go up one weight (usually 5 lb) and build the reps back up.When every set reaches 45 s: go up one weight (usually 2–2.5 kg) and build the reps back up.	3 × 30–45 s	1½ min

Home with bands

Workout A: Squat and bench

Exercise	Sets × target	Rest
Band squat When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.	5 × 3–5	3 min
Push-up When every set reaches 5 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 5 reps: lower your hands less (if raised) or take 3 seconds on the way down.	5 × 3–5	3 min
Band row When every set reaches 8 reps: use a heavier band, or stand farther from the anchor.When every set reaches 8 reps: use a heavier band, or stand farther from the anchor.	3 × 6–8	2 min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 20–40 s	1 min

Workout B: Deadlift and press

Exercise	Sets × target	Rest
Band Romanian deadlift When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.	3 × 3–5	3 min
Band overhead press When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.When every set reaches 5 reps: use a heavier band, or stand farther from the anchor.	5 × 3–5	3 min
Band pulldown When every set reaches 8 reps: use a heavier band, or stand farther from the anchor.When every set reaches 8 reps: use a heavier band, or stand farther from the anchor.	3 × 6–8	2 min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	3 × 30–45 s	1½ min

Bodyweight

Workout A: Squat and bench

Exercise	Sets × target	Rest
Bodyweight squat When every set reaches 5 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.When every set reaches 5 reps: take 3 seconds on the way down, or hold a heavy bag at your chest.	5 × 3–5	3 min
Push-up When every set reaches 5 reps: lower your hands less (if raised) or take 3 seconds on the way down.When every set reaches 5 reps: lower your hands less (if raised) or take 3 seconds on the way down.	5 × 3–5	3 min
Table row When every set reaches 8 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 8 reps: move to the harder version, or take 3 seconds on the way down.	3 × 6–8	2 min
Plank When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.When every set reaches 40 s: hold 5–10 seconds longer, or lift one foot for part of each set.	3 × 20–40 s	1 min

Workout B: Deadlift and press

Exercise	Sets × target	Rest
Glute bridge When every set reaches 5 reps: pause 3 seconds at the top, or do one leg at a time.When every set reaches 5 reps: pause 3 seconds at the top, or do one leg at a time.	3 × 3–5	3 min
Pike push-up When every set reaches 5 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 5 reps: move to the harder version, or take 3 seconds on the way down.	5 × 3–5	3 min
Table row When every set reaches 8 reps: move to the harder version, or take 3 seconds on the way down.When every set reaches 8 reps: move to the harder version, or take 3 seconds on the way down.	3 × 6–8	2 min
Bag carry When every set reaches 45 s: make the bags heavier.When every set reaches 45 s: make the bags heavier.	3 × 30–45 s	1½ min

Who it’s for

People who have run the beginner program until progress slowed, and want to get stronger on the squat, bench press, deadlift and overhead press.

Why it’s built this way

Heavy loads produce bigger strength gains than light loads [1]. ACSM recommends heavier loads and longer rests (2–3 minutes or more) for strength, with training 2–3 days a week for novices and intermediates [2].

Progression

Same rule as the beginner program: when every set reaches 5 reps, go up next session. Warm up with 2–3 lighter sets before the first heavy set of each lift.

If you stall

Drop the stalled lift by about 10% and build back up. If it stalls again at the same weight, stay on this program but take a lighter week (same exercises, about 60% of the weight) before trying again.

Sources

[1]Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508–23. https://pubmed.ncbi.nlm.nih.gov/28834797/
[2]American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. https://pubmed.ncbi.nlm.nih.gov/19204579/

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.