3 Day Strength

Horton Barbell

Coach

Coach Ryan Horton

We've distilled strength training into a simple, effective 3-day program for beginners and intermediates. Get results without the overwhelm.

Three Days a Week to Build Strength Train Monday, Wednesday, and Friday with key lifts targeting different muscle groups for balanced development and recovery.

Start Strong Each session begins with a dynamic warm-up to prepare your body and enhance performance.

Strength Plan: Simple, Effective, Results-Driven Whether you're new or breaking through a plateau, this program scales with you, focusing on core lifts like squats, deadlifts, presses, and rows to maximize strength and muscle growth.

Fits Busy Schedules Workouts are under an hour, just three days a week—perfect for a busy lifestyle.

Community Support Join a community that shares your goals, offering motivation and advice from peers and coaches.

$10 / mo

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Get Strong

Whether you're new or breaking through a plateau, this program scales with you, focusing on core lifts like squats, deadlifts, presses, and rows to maximize strength and muscle growth.

Set Goals. Track Progress.

No more carrying around a notebook to try and keep track of what you did last week or even last month. The app tracks all your progress as you progress from one day to the next.

Expert Coaching

Not only do you get the benefit of Coach Horton's over 20 years of experience writing strength programs, you get direct access to have any of your questions answered. Not sure how to do something or need a modification? Expert coaching is a direct message away.

Features

Access to your Coaches

Have a question about the program or an exercise? The answer is a quick direct message away.

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Detailed, expert instruction

Benefit from the decades of experience our Coaches bring to the table

Track Your Progress

Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Equipment

Required

Barbell // Plates // Squat Rack

Recommended

Dumbbells // Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Prep

3 Day Strength Warm-up 1

2 Times Thru Arm Circles x 10 forward/backward Scap Push-ups x 10 Push-ups x 10 Bird Dogs x 5e Groiners x 5e Reverse Lunge + Rotate x 5e

Air Squat

3 x 12

Glute Bridge

3 x 12

Back Squat

5 x 5 @ 55, 65, 70, 75, 75 %

DB RDL

3 x 8

Bulgarian Split Squat

3 x 8

Walking Lunges

3 x 12

Lying Leg Curl

3 x 12

Plank

3 x 0:30

Hanging Knee Raise

3 x 10

Tuesday

Week 1 Day 3

Prep

3 Day Strength Warm-up 2

2 Times Thru: Jump Rope x 30 seconds Rock 'n Roll x 8 Straight Leg High Kick x 8e Straight Leg Swings Out x 8e Straight Leg Groin Squeeze x 8e Iron Cross x 5e Glute Bridge March x 8e Single Leg Glute Bridge x 8e

Band Pull-Apart

3 x 15

Push-Up

3 x 12

Bench Press

5 x 5 @ 55, 65, 70, 75, 75 %

1-Arm DB Row

3 x 8

DB Shoulder Press

3 x 8

Barbell Bicep Curl

3 x 10

Dip

3 x 10

Band Face Pull

3 x 12

DB Lateral Raise

3 x 12

Thursday

Week 1 Day 5

Prep

3 Day Strength Warm-up 3

2x Thru the Following: A, Y, T x 10 each (on incline bench) Standing Band Chest Presses x 10 Band Pull Aparts x 10 Plank to Push-up x 5e Push-ups x 10 Handcuffs x 10

KB swings

3 x 12

Reverse Lunges

3 x 12

Deadlift

5 x 5 @ 55, 65, 70, 75, 75 %

Pull-Up

3 x 8

Front Squat

3 x 8

DB Bench Press

3 x 10

Seated Row

3 x 10

DB Farmer's Walk

3 x 40

Russian Twist

3 x 20

Coach

More from Horton Barbell

Coach Ryan Horton

Coach Horton brings over 20 years of Collegiate Sports Performance experience as both a Head Strength and Conditioning Coach and a Director of Sports Science.

Start Getting Results Today

The first step toward progress is just getting started. Your future self will thank you.

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FAQs

How Much Olympic Lifting is in this Program?

None. This program sticks to strength building exercises. If you're looking for Olympic lifts then I would suggest checking out my Legends Training Team.

Where Should I Start?

Right now. This program runs on continuous cycles that can be joined at any time.

Is there a Contract?

The program runs month to month and can be cancelled at any time.

Where Can I Find Answers Not Listed Here?

Contact me here: https://hortonbarbell.com/contact/

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

3 Day Strength