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Full Body Squat/Bench/Deadlift

Jay Floyd Training Programs

General Fitness, Strength & Conditioning, Powerlifting
Coach
Jay Floyd, CSAC

12 week program based on the squat, bench press, and deadlift. This program is perfect for beginners and novices who need frequent exposure to the basic lifts. Technique will be improved and volume slowly increased over the 12 week period. Sign up for this program if you are looking to gain muscle, strength, size and improve performance on the powerlifts!

$39
Get Full Body Squat/Bench/Deadlift
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Increase Strength!
Increase strength on all the powerlifts
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Build Muscle!
Frequent exposure to increase muscle mass!
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Build Solid Mass!
Mass built from the powerlifts!
Features
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Programming 3 days per week
3 Day per week program that focuses on the basics!
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Olympic Barbell // Adjustable Bench // Squat rack or power rack // Dumbbells // Olympic Plates
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 Bill Starr

A

Back Squat

5 x 5 @ 35, 45, 55, 65, 75 %

B1

Bench Press

5 x 5 @ 35, 45, 55, 65, 75 %

B2

Chest-Supported DB Row

5 x 8

C

DB Bicep Curls

2 x 8

Tuesday
Week 1 Day 3 Bill Starr

A

Back Squat

3 x 5 @ 35, 45, 55 %

B

Deadlift

5 x 5 @ 35, 45, 55, 65, 75 %

C1

Bench Press

3 x 5 @ 35, 45, 55 %

C2

Lat Pulldown

3 x 8

D

Romanian Deadlift (RDL)

3 x 8

Thursday
Week 1 Day 5 Bill Starr

A

Back Squat

5, 5, 5, 3, 3 @ 35, 45, 55, 67.5, 77.5 %

B1

Bench Press

5, 5, 5, 3, 3 @ 35, 45, 55, 67.5, 77.5 %

B2

Chin-Up

5, 5, MAX

C

DB Tricep Extension

2 x 8

Coach
More from Jay Floyd Training Programs
coach-avatar Jay Floyd, CSAC

Head Strength and Conditioning Coach Thomas County Central High School. State Champions 2023 and 2025. Co-Founder of the Georgia Strength Coaches Association. Totaled Elite in the APF in 2006 with an 845 Squat, 535 Bench Press, and 643 Deadlift.

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Commit for 12 weeks to change your life!

In 12 weeks you wont even recognize yourself! Commit now!

Get Full Body Squat/Bench/Deadlift
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FAQs
How many days per week is this program?
The program is a 3 day a week program meant to be done on nonconsecutive days, ie. Monday, Wednesday, Friday or Tuesday, Thursday, Saturday
What if I miss a day?
Try to make it up the next day and push the next training day ahead. If only allowed to train two days one week, skip the day 2 workout and just do day 1 and 3 with three days in between. Then progress to the next week.
Can I substitute exercises?
You can substitute different bars for the squat (Safety squat bar, Kabuki, Buffalo, etc.) but its highly recommended to stick with the back squat. For bench press you can do that same with specialty bars. A trap bar is acceptable for the deadlift.
What kind of diet should I follow?
You should strive to get 1 gram of protein per pound of bodyweight every day. This program will add a lot of size if you are eating in a surplus so its not the time to try and get ripped!

More from Jay Floyd Training Programs

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programs
Full Body Squat/Bench/Deadlift
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