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THREE DAY DETAIL

JoshStrength

Coach

Josh Bryant

Your total stalled. So you added a fourth day. Then a fifth.

More accessories. More sets. More time in the gym.

Your total is still stalled.

Or maybe three days is all you’ve got, and you’re wondering if that’s enough to get stronger.

More days won’t fix a stalled total. Better training will.

You’re willing to work. But what good is the work if it’s not taking you somewhere?

THREE DAY DETAIL

10 Weeks of Off-Season Powerlifting

Three days a week. Every session has a job.

DAY 1: THE BIG THREE

Squat, bench, and deadlift in one session. The loading shifts from wave to wave, so you build strength without grinding the same heavy singles all off-season.

DAY 2: UPPER BODY SIZE AND PRESSING STRENGTH

Put muscle on your frame and bring up the muscles that move the bar.

DAY 3: LOWER BODY MUSCLE AND WORK CAPACITY

Pack on muscle and push your work capacity with demanding lower body training and Yard Work Strongman Finishers. Hit a number. Come back and beat it.

No skipping the barbell. No running the same program with more reps.

Practice the competition lifts once a week. Spend the other two sessions strengthening weak points and developing the base your next meet cycle needs.

Been away from the platform? Three Day Detail gives you a structured way back into powerlifting. Get sharp on the lifts, rebuild your base, and lay the groundwork for your next meet prep.

Three training days leave four days to recover. Attack each session, then give yourself time to come back ready.

Three building waves. A Week 10 reload backs off the workload so you recover before the next cycle.

25 years in the trenches, from Metroflex to coaching multiple world record holders and lifters juggling families and full-time careers. Training that delivers in the gym and fits your life outside it.

Three days. Ten weeks. Show up and do the work.

Get Three Day Detail. Put your off-season to work.

$59

Get THREE DAY DETAIL

More Results. Fewer Training Days.

You don’t need to live in the gym to move your total forward. Three Day Detail gives every session a purpose, allowing you to build strength, muscle, and work capacity with just three focused training days each week.

Keep the Competition Lifts Sharp

This is the off-season, not an excuse to forget how to squat, bench, and deadlift. Competition lift practice is placed strategically throughout the program so you continue developing technical skill and strength while building a bigger base.

Train to the Strength You Have Today

The program primarily uses RPE to regulate intensity. Instead of forcing a weight simply because it is written on the page, you’ll learn to select loads based on the day’s strength levels while still hitting the intended training stimulus.

Build the Base for Your Next Meet

Supplementary compound movements and targeted assistance work help add muscle, address the areas supporting your core lifts, and prepare you for the heavier, more specific training of your next meet cycle.

Features

Programming 3 days per week

Three focused training sessions each week across 10 weeks. The program progresses through three building waves before finishing with a Week 10 reload.

Purposeful Exercise Order

Exercises are arranged intentionally based on how movements performed earlier in the session will affect the work that follows.

Delivered through TrainHeroic

Delivered directly through the TH app so you can access each workout, track your numbers, record your progress & follow your training wherever you go.

Equipment

Required

Barbell + Plates // Power Rack // Bench // Dumbbells // Squat Rack

Recommended

Cable Machine // Strength Training Facility // Pull-Up Bar // Conventional Gym // Resistance Bands // Dip Station

Sample Week

Week 1 of 10-week program

Sunday

1. Weekly Detail

Sunday

DAY 1

Squat

3 x 1

Bench Press

2 x 9

Deadlift

3 x 3

Tuesday

DAY 2/ W 1-3

DB Incline Bench Press

15, 12, 10

Incline Chest Supported DB Row

12, 10, 8

One Arm Kneeling Landmine Press

3 x 7

Neutral Grip Pull Ups

3 x 6

JM Press

10, 8, 6

Incline Dumbbell Curls

3 x 7

Conditioning

Finisher 10 Minute BW Ladder

Round 1: 10 push ups, 10 inverted rows, 15 band pull aparts Each round: push ups and inverted rows go up by 1 (11, 12, 13...). Band pull aparts stay at 15 every round as the breather. Reset rule: if a set of push ups or rows breaks (you have to stop mid set), finish the set, then drop back to 10 next round and climb again. Score: total push ups plus inverted rows in 10 minutes. Log it. Beat it next week.

Thursday

Day 3 / W 1-3

Leg Press

15, 12, 10

Leg Curls

4 x 8

Walking Lunges

2 x 10

45 Degree Back Extension

2 x 6

Seated Row Cluster Set

3 x 15

Conditioning

YARD WORK 12 MIN EMOM

Farm Walk / Sled Drag Odd minutes: backward sled drag, 40 feet. Even minutes: farmer’s walk, 40 feet. Start with a sled load you could drag backward continuously for 25–30 seconds and farmer’s weights you could carry about 150 feet all out. After completing every minute, add 5–10 lb to the sled and 5 lb per hand to the farmers next session. Progress each separately; if you miss a minute, repeat that implement’s load.

Coach

More from JoshStrength

Josh Bryant

Josh Bryant is a world-renowned strength coach, author, and competitive strength athlete with decades of experience helping lifters get stronger. He has held world records in powerlifting and won the Strongest Man in America title in 2005. Known as the “trainer of superstars,” Josh is known for straightforward, no-frills programming built on hard work and proven strength principles.

More Strength. Less Wasted Time.

Ten weeks. Three focused days a week. Every lift, set, and rep has a purpose. Build your squat, bench, and deadlift. Add muscle. Improve your work capacity. And build the foundation for a stronger total when it’s time to step back on the platform. Stop ad

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FAQs

Who is this program for?

Intermediate and advanced lifters looking to build strength, muscle, and work capacity while improving their squat, bench press, and deadlift. You should have at least six months of consistent strength training experience.

How long is the program?

Three Day Detail is a 10-week program with three training sessions per week. You’ll progress through three building waves followed by a Week 10 reload.

What are rest intervals?

Rest intervals are the amount of time you rest between sets. Follow the prescribed rest periods so you’re prepared to perform the next set at the intended intensity.

Why does exercise order matter?

Exercises are intentionally ordered based on how earlier movements affect the exercises that follow. For the best results, complete each session in the order listed.

How should I perform the squat, bench, and deadlift?

Use maximum “movement intention.” Move the bar as explosively as possible while maintaining perfect technique and tightness. If the weight feels easy, explode harder.

What are the program priorities?

Core lifts come first, followed by supplementary movements and then assistance work. If you need to shorten a workout, cut assistance work first. Regularly cutting work will sacrifice results.

What is RPE?

RPE means Rate of Perceived Exertion and helps you regulate intensity based on your strength that day. RPE is a measuring tool, not a challenge. Your goal is to execute the intended training, not chase a number.

How does the RPE scale work?

RPE 4–6 covers recovery through lighter training. RPE 7 means 3–5 reps left, RPE 8 means 2–3 reps left, RPE 9 means about 1 rep left, and RPE 10 means no additional reps could be performed.

How should I choose my weights?

Be realistic about your current strength. When in doubt, slightly underestimate rather than overestimate. Your weights should match the prescribed RPE and your strength level that day.