Big Three Strength Program – Squat, Bench & Deadlift (DHA)
Dark Horse Athlete
Strength & Conditioning, PowerliftingBig Three Strength Program: Squat. Bench. Deadlift.
Built for everyday lifters who are done spinning their wheels, this 12-week strength program delivers a clear, focused path to getting stronger in the big three lifts: the squat, bench press, and deadlift. Whether you’re training in a garage gym or a commercial setup, this program offers structured, no-fluff programming to help you move better, lift heavier, and hit real personal records.
Ideal for intermediate lifters, this plan combines professional-level periodization with intentional warm-ups, purposeful accessory work, and precisely mapped progressions. You won’t waste time guessing sets, reps, or recovery — every week builds on the last to deliver sustainable strength gains without burnout.
The program is divided into three training phases, each designed to develop movement quality, build raw strength, and lead to a peak performance week where you’ll test and hit earned maxes on all three lifts. Whether you’re chasing new PRs or rebuilding your base, this plan provides the structure and intensity that matches your effort in the gym.
What sets this apart is the attention to detail:
Warm-ups that prepare, not just fill time
Accessory movements that directly support your main lifts
Smart progressions rooted in proven strength science
This is not just a strength program — it’s a blueprint for long-term powerlifting success. Written by a coach who lives the grind, it’s designed to help you lift with purpose and progress with confidence.
If you're ready to train with intention and push your limits under the bar, the Big Three Strength Program delivers the clarity, consistency, and results you’ve been looking for.
Circuit
A
WARM UP: Raise: -2 min jump rope or air bike Activate: 2 sets -Glute Bridge march x12 (6/6) -Deadbug x5/side Mobilize: 1 set -90/90 x10/side -World's Greatest Stretch x2/side Potentiate: 2 sets -Goblet Squat (3-1-1 tempo) x8 -vertical jump x2
B
Back Squat
4 x 5
C
Romanian Deadlift
3 x 8
D1
Dumbbell Goblet Bulgarian Split Squat
3 x 16
D2
Weighted Plank Hold
3 x 0:30
Circuit
E
Cool-Down: -Banded Hip Flexor Stretch x30s/side -Pigeon Stretch x30s/side -Diaphragmatic breathing – 3 min
Circuit
A
WARM UP: Raise: -1 min jumping jacks + 1 min high knees Activate: 2 sets -Band Pull-Aparts x20 -Scapular push up x10 Mobilize: 1 set -Prone Y-T-W x10 each -Arm Circles (Forward/Backward) x30 sec Potentiate: 2 sets -Empty Bar Bench Press x10 -plyo push up x4
B
Bench Press
4 x 6
C
Hips elevated DB bench press
3 x 10
D1
Chest-Supported DB Row
3 x 12
D2
Banded Tricep Pushdown
3 x 20
Circuit
E
Cool-Down -Pec Doorway Stretch x30s/side -cat cow x15 -Banded Cross-Body Shoulder Stretch x30s/side
Circuit
A
Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace
Circuit
B
20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side
Circuit
A
WARM UP: Raise: -Light row or bike – 2 min Activate: 2 sets -Glute Bridge March x5/leg -Deadbug w/ Band x5/side Mobilize: 2 sets -Walking Hamstring Sweeps x8 -Cossack Squats x6/side Potentiate: 2 sets -Russian Kettlebell Swings x10 -Broad jump x2
B
Deadlift
4 x 5
C
Sumo stance Box Squat
3 x 6
D1
Banded Glute Bridge
3 x 14
D2
Suitcase Carry
3 x 80
Circuit
E
Cool-Down -Sciatic nerve flossing x30s/side -Adductor rock backs x12/side -Diaphragmatic Breathing – 2 min
Circuit
A
WARM UP: Raise: -Air Bike – 2 min Activate: 2 sets -Band Face Pulls + press x10 -Scapular Push-Ups x10 Mobilize: 1-2 sets -Banded Shoulder Dislocates x10 -Wall Slides x8 Potentiate: 2 sets -Tall Kneeling DB Press x6/side -Banded Overhead Press x8
B
Strict Press
4 x 6
C
Close Grip Bench Press
3 x 8
D1
1-Arm DB Row
3 x 20
D2
Banded Pull Aparts
3 x 10
Circuit
E
Cool-Down -Thread-the-Needle Stretch x30s/side -Wall Pec Stretch x30s/side -Cat cow x15
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals.
