How It Works
Three workouts, each hitting the full body from a different angle. Workout 1 leads with squats and bench press. Workout 2 leads with deadlifts. Workout 3 introduces variation through front squats or pause squats and close-grip bench press. The body receives a full stimulus every session, recovers, and returns slightly stronger.
Every exercise in this programme is performed at 8 to 10 reps. That range sits at the intersection of strength and hypertrophy — heavy enough to build genuine strength, with enough volume to develop muscle. When 10 reps becomes comfortable, add weight. When the weight goes up, the body adapts. That is the entire mechanism of progress and it does not require complexity to work.
Progressive overload — the only rule that matters. Same reps, more weight over time. When 3 sets of 10 reps feels manageable, add 2.5kg at the next session. Not 10kg. Not a different programme. 2.5kg. A person who adds 2.5kg to their squat every two weeks adds 65kg in a year. That is not a small gain. Do not chase variety. Chase progression.
Who this is for
Intermediate lifters with at least several months of consistent training who can squat, deadlift and press with sound technique. Works well as a companion to the Three-Day Volume Programme.
Who this is not for
Beginners who have not yet established movement patterns in the main lifts. See the Beginner Programmes first.
A Note on Supersets
Each workout finishes with a superset — two exercises performed back to back with no rest between them, followed by 90 seconds rest before the next set. Supersets are not compulsory. If you prefer to perform each exercise separately with a rest in between, the programme works equally well. The superset option is there for those who want to save time and add intensity at the end of the session, when the main compound work is already done. It is a tool, not a requirement.
Workout 1
Squat and Press
Legs and upper body pressing lead the session. Pull-ups or lat pulldowns and overhead press follow. The session finishes with an optional arm superset. Rest 90 seconds between all sets unless noted.
Barbell Squat
Full depth, drive through the heels, chest up — the primary lower body compound movement
3 sets · 8–10 reps · 90 sec
Barbell Bench Press
Controlled descent, full range, elbows at roughly 45 degrees — primary upper body push
3 sets · 8–10 reps · 90 sec
Weighted Pull-Ups or Lat Pulldown
Pull-ups preferred where possible — add a light dumbbell between the feet if bodyweight becomes easy
3 sets · 8–10 reps · 2 min
Overhead Barbell Press
Standing or seated — press directly overhead, lower under control to the shoulders
3 sets · 8–10 reps · 2 min
Superset — Barbell Curls and Skull Crushers
Perform curls immediately followed by skull crushers with no rest between. Rest 90 seconds after both. Alternative: Machine Bicep Curls and Machine Triceps Pushdowns
3 sets · 8–10 reps · 90 sec
Workout 2
Deadlift and Pull
The deadlift leads. Everything else supports the posterior chain and fills in the upper body. The shoulder superset finishes the session. Rest 2 minutes after deadlifts — it earns it.
Deadlift
Moderate weight — the last rep of set three should be challenging, not a grind. Add 2.5kg when 10 reps feels comfortable. Do not chase the maximum
3 sets · 8–10 reps · 2 min
Incline Dumbbell Press
30 to 45 degree incline — upper chest and anterior deltoid, different angle from Workout 1 flat bench
3 sets · 8–10 reps · 90 sec
Lying or Seated Hamstring Curl
Seated preferred where available — greater range of motion and higher hamstring activation at the stretched position
3 sets · 8–10 reps · 90 sec
Seated Cable Row or Barbell Row
Pull to the lower chest, hold briefly at the peak contraction, return under control — mid-back and lat work
3 sets · 8–10 reps · 90 sec
Superset — Lateral Raise and Rear Delt Raise
Lateral raises immediately followed by bent-over rear delt raises — medial and posterior deltoid. Rest 90 seconds after both
3 sets · 8–10 reps · 90 sec
Workout 3
Variation and Shock
The purpose of this session is variation — presenting the body with a slightly different stimulus to prevent adaptation to the same movement pattern. Front squats or pause squats instead of back squats. Close-grip bench instead of flat bench. The muscles are familiar with the movement patterns but respond to the variation.
Front Squat or Pause Squat
Front squat requires wrist and thoracic mobility — if neither is available, a pause squat (2-second hold at the bottom of a back squat) achieves the same stimulus with less technical demand. Regular back squats are also acceptable if technique is not yet established
3 sets · 8–10 reps · 2 min
Close-Grip Bench Press
Hands shoulder-width — triceps-dominant pressing variation, not a narrow-grip isolation exercise. Do not go too narrow
3 sets · 8–10 reps · 2 min
Barbell Row
Hinge at the hips, flat back, pull to the lower chest — heavier and more compound than the cable row in Workout 2
3 sets · 8–10 reps · 90 sec
Dumbbell Shoulder Press
Seated or standing — dumbbells require more stabilisation than a barbell and address any left-right strength imbalance
3 sets · 8–10 reps · 90 sec
Superset — Leg Extension and Hamstring Curl
Quads and hamstrings back to back — leg extensions immediately followed by hamstring curls, no rest between. Rest 90 seconds after both
3 sets · 8–10 reps · 90 sec
How This Pairs With the Volume Programme
This programme and the Three-Day Volume Programme are designed to work together as a cycle. Run the Volume Programme for two to three weeks first — higher reps, moderate weight, building the muscles and movement patterns. Then move to this programme for the strength phase, where the weight increases and the reps drop to 8 to 10. Return to the volume phase afterwards. The body responds to the change in stimulus at each transition. This is periodisation in its most practical, accessible form — not a complicated system, just an intelligent rotation between two well-structured programmes.
