3x a week · Intermediate

Big 3 Strength Training (3 Days a Week)

Built around the squat, bench press, and deadlift with the weight on the bar as the goal. Low reps and long rests keep the quality of each set high.

The week

Squat Focus

6 exercises · ~70 min

スクワット4 sets × 3-5 repsRest 240s · 2-3 RIR
ベンチプレス3 sets × 5-8 repsRest 180s · 2-3 RIR
ベントオーバーロウ3 sets × 6-10 repsRest 150s · 1-2 RIR
インクラインダンベルプレス3 sets × 8-12 repsRest 120s · 1-2 RIR
レッグプレス3 sets × 10-15 repsRest 120s · 1-2 RIR
レッグカール3 sets × 10-15 repsRest 90s · 0-2 RIR

Bench Focus

5 exercises · ~60 min

ベンチプレス4 sets × 3-5 repsRest 240s · 2-3 RIR
オーバーヘッドプレス3 sets × 5-8 repsRest 180s · 2-3 RIR
チンアップ3 sets × 5-10 repsRest 150s · 1-2 RIR
ナローベンチプレス3 sets × 8-12 repsRest 120s · 1-2 RIR
フェイスプル3 sets × 12-20 repsRest 60s · 0-1 RIR

Deadlift Focus

6 exercises · ~60 min

デッドリフト3 sets × 3-5 repsRest 240s · 2-3 RIR
スクワット3 sets × 5-8 repsRest 180s · 2-3 RIR
ラットプルダウン3 sets × 8-12 repsRest 120s · 1-2 RIR
ダンベルショルダープレス3 sets × 8-12 repsRest 120s · 1-2 RIR
ヒップスラスト3 sets × 8-12 repsRest 120s · 1-2 RIR
ハンギングニーレイズ3 sets × 10-20 repsRest 60s · 0-1 RIR

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

Glutes13 sets
Back12 sets
Quads10 sets
Chest10 sets
Shoulders9 sets
Hamstrings6 sets
Biceps3 sets
Triceps3 sets
Abs3 sets

Recommended for

Those who want to move more weight on the big 3
Those whose form has settled and are ready to go heavier

How to progress

Add 2.5 kg each session. When you miss the prescribed reps, drop 10% and build back up. Two misses in a row means the problem is form, not the weight.

Tips

Take 3-4 warm-up sets before the main lift, working up in stages
Rest 3-4 minutes on main lifts. Cutting it short costs you reps on the next set
Don't grind. Stopping with 2-3 reps left still sharpens your technique

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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