Saved plan
3-day plan, 45-minute sessions
A free 4-week 3-day strength plan built to get you measurably stronger. Sets, reps and rest included — free, no sign-up.
Goal
Days
Time
Kit
Lower Strength
45 min
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Upper Strength
45 min
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Single-Arm Dumbbell Row3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
Full Body
45 min
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
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