The 3-Day Program That Builds Real Strength

Most lifters think more time in the gym means better results. But if your goal is strength, not just soreness, a well-designed 3 day program can outperform a 5 day grind.

This split focuses on the big three: squat, bench, and deadlift, with carefully chosen accessories to support each lift. It is designed for recovery, progression, and consistency, without the fatigue that can derail gains.

In our 3-day strength program, each training day focuses on one major compound lift: squat, bench press, or deadlift. These lifts demand full-body effort and train multiple muscle groups at once. That means you’re building strength where it counts, whether you're training in a commercial gym or a home setup.

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Coach-Recommended Dumbbell Lat Exercises

The lats help stabilize the back, shoulders, and hips. They also allow you to maintain good posture and support the movement of your arms and shoulders. Having strong lats is important whether you’re an athlete or not.

For bodybuilders or anyone else with physique goals, well-developed lats also give off the appearance of a wide back, which is a physical trait that many people admire.

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