WBD: 6 Week / 3 Day Squat, Bench, Deadlift & 3 Day MOB Program
Karl Eagleman - Whiteboard Daily
Strength & Conditioning, Weightlifting, MobilityIf your goals are simple, so should your program.
The WBD 3 Day / 6 Week Squat, Bench, and Deadlift Program gives you exactly what you need to hit your biggest numbers in these three lifts.
Don’t complicate your training. Based on the highly effective and consistently proven method, this Russian style program will guide you 6 weeks of progressive training, leading you to peak at your strongest.
Know exactly what numbers you should be hitting. Entirely percentage-based, prescribed weights are determined based on a percentage of the lifters 1 rep max. There is no guess work. Once you plug in your current 1 rep maxes, the program will tell
This program is not for the faint of heart. Designed for the intermediate lifter who already has a strong foundation with the squat, bench, and deadlift exercises, this program is for the lifter who is serious about hitting personal bests.
50% Introductory Price - Sale Ends 9/28
A
Back Squat
6 x 2 @ 80 %
B
Bench Press
6 x 3 @ 80 %
C
Deadlift
6 x 3 @ 80 %
A
90 / 90 Hip Opener
@ 0:45
B
Banded Lat Stretch
2 x 0:45
C
Thoracic Rotation Open Book
2 x 10
D
Deep Squat Hold with Thoracic Reach
2 x 0:30
A
Back Squat
6 x 3 @ 80 %
B
Bench Press
6 x 2 @ 80 %
C
Deadlift
6 x 2 @ 80 %
A
Ankle Dorsiflexion: Knee to Wall
2 x 10
B
Doorway Pec Stretch
2 x 0:30
C
Cat / Cow
2 x 10
D
Goblet Squat with Hip Shift
2 x 8
A
Back Squat
6 x 2 @ 80 %
B
Bench Press
6 x 4 @ 80 %
C
Deadlift
6 x 4 @ 80 %
A
Couch Stretch
3 x 0:45
B
Sleeper Stretch
3 x 0:30
C
Thread the Needle
3 x 8
D
PVC Pipe Shoulder Drops
3 x 5 @ 0:20
E
PVC Pipe Chest Drops
3 x 5 @ 0:20
Karl Eagleman
Creator of Whiteboard Daily, author of the Whiteboard Daily Book of Cues series, coach of the WBD Olympic Weightlifting Clinics, and head strength and conditioning coach at Columbus East High School in Columbus, Indiana. He holds a master’s degree in kinesiology, has earned over 15 years of coaching experience and passionate about helping others unlock their full potential.
Commit to this program and six weeks from now, you’ll wish you started sooner. Start hitting your biggest numbers on the bar and get the power, strength, and consistency in three foundational movements: Squat, Bench, and Deadlift.
Get WBD: 6 Week / 3 Day Squat, Bench, Deadlift & 3 Day MOB Program
