The three-day strength plan we give every new member
Squat, hinge, push, pull. A simple full-body plan that builds real strength in twelve weeks.
You do not need a six-day split to get strong. Three full-body sessions a week, done consistently, beat almost any fancy program for the first year of training.
Day A: squat and push
Goblet or back squat, then a press. Three to four sets of six to eight reps, leaving two reps in the tank.
Day B: hinge and pull
Romanian deadlift and rows. Control the lowering phase and keep your back flat.
Day C: put it together
A lighter mix of all four patterns plus carries. Add a little weight each week and write everything down.