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.
Prep
A
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
B1
Air Squat
3 x 12
B2
Glute Bridge
3 x 12
C
Back Squat
5 x 5 @ 55, 65, 70, 75, 75 %
D1
DB RDL
3 x 8
D2
Bulgarian Split Squat
3 x 8
E1
Walking Lunges
3 x 12
E2
Lying Leg Curl
3 x 12
F1
Plank
3 x 0:30
F2
Hanging Knee Raise
3 x 10
Prep
A
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
B1
Band Pull-Apart
3 x 15
B2
Push-Up
3 x 12
C
Bench Press
5 x 5 @ 55, 65, 70, 75, 75 %
D1
1-Arm DB Row
3 x 8
D2
DB Shoulder Press
3 x 8
E1
Barbell Bicep Curl
3 x 10
E2
Dip
3 x 10
F1
Band Face Pull
3 x 12
F2
DB Lateral Raise
3 x 12
Prep
A
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
B1
KB swings
3 x 12
B2
Reverse Lunges
3 x 12
C
Deadlift
5 x 5 @ 55, 65, 70, 75, 75 %
D1
Pull-Up
3 x 8
D2
Front Squat
3 x 8
E1
DB Bench Press
3 x 10
E2
Seated Row
3 x 10
F1
DB Farmer's Walk
3 x 40
F2
Russian Twist
3 x 20
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.
The first step toward progress is just getting started. Your future self will thank you.
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