Program: BIG 3

This program, as you guessed it, is specifically designed to improve the squat, bench and deadlift. Whilst I am a big believer in machines being more “optimal” for growth and strength, when programmed correctly and with solid recovery, the “big 3” can provide great strength and hypertrophy adaptations. The program is split over 4 days, with 2 bench press days, 1 squat day and 1 deadlift day. Enjoy!
If you want to do extra activity on your rest days, you can improve your recovery, mobility, fitness and cardiovascular health by completing a 30-60 minute low intensity steady state cardio session (ideally breathing through your nose). This could be a cruisey walk either outdoors or on a treadmill, or you can ride a bike, either outdoors or indoors using a stationary bike/airbike.

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