6 Week Strength Program
When it comes to getting strong, keeping it simple works. There is no need to overcomplicate it. Keep it simple, be consistent and watch the magic happen.
With that being said, here is a simple but highly effective strength program for you. Trust me when I say this, you'll be much stronger than are now in 6 weeks time.
Week 1
Day 1
4x3 BB Bench Press, 3 minute rest.
4x3 BB Back Squat, 3 minute rest
4x3 BB Deadlift, 3 minute rest
Day 2
4x3 BB Strict Press, 3 minute rest
4x3 BB Front Squat, 3 minute rest
4x3 BB Sumo Deadlift, 3 minute rest
Day 3
4x3 BB Pause Bench Press, 3 minute rest
4x3 BB Pause Back Squat, 3 minute rest
4x3 BB Deadlift, 3 minute rest
Week 2
Day 1
4x3 BB Bench Press, 3 minute rest (heavier weight than last week)
4x3 BB Back Squat, 3 minute rest (heavier weight than last week)
4x3 BB Deadlift, 3 minute rest (heavier weight than last week)
Day 2
4x3 BB Strict Press, 3 minute rest (heavier weight than last week)
4x3 BB Front Squat, 3 minute rest (heavier weight than last week)
4x3 BB Sumo Deadlift, 3 minute rest (heavier weight than last week)
Day 3
4x3 BB Pause Bench Press, 3 minute rest (heavier weight than last week)
4x3 BB Pause Back Squat, 3 minute rest (heavier weight than last week)
4x3 BB Deadlift, 3 minute rest (heavier weight than last week)
Week 3
Day 1
4x4 BB Bench Press, 3 minute rest (same weight as week 1)
4x4 BB Back Squat, 3 minute rest (same weight as week 1)
4x4 BB Deadlift, 3 minute rest (same weight as week 1)
Day 2
4x4 BB Strict Press, 3 minute rest (same weight as week 1)
4x4 BB Front Squat, 3 minute rest (same weight as week 1)
4x4 BB Sumo Deadlift, 3 minute rest (same weight as week 1)
Day 3
4x4 BB Pause Bench Press, 3 minute rest (same weight as week 1)
4x4 BB Pause Back Squat, 3 minute rest (same weight as week 1)
4x4 BB Deadlift, 3 minute rest (same weight as week 1)
Week 4
Day 1
4x4 BB Bench Press, 3 minute rest (heavier weight than last week)
4x4 BB Back Squat, 3 minute rest (heavier weight than last week)
4x4 BB Deadlift, 3 minute rest (heavier weight than last week)
Day 2
4x4 BB Strict Press, 3 minute rest (heavier weight than last week)
4x4 BB Front Squat, 3 minute rest (heavier weight than last week)
4x4 BB Sumo Deadlift, 3 minute rest (heavier weight than last week)
Day 3
4x4 BB Pause Bench Press, 3 minute rest (heavier weight than last week)
4x4 BB Pause Back Squat, 3 minute rest (heavier weight than last week)
4x4 BB Deadlift, 3 minute rest (heavier weight than last week)
Week 5
Day 1
4x5 BB Bench Press, 3 minute rest (same weight as week 3)
4x5 BB Back Squat, 3 minute rest (same weight as week 3)
4x5 BB Deadlift, 3 minute rest (same weight as week 3)
Day 2
4x5 BB Strict Press, 3 minute rest (same weight as week 3)
4x5 BB Front Squat, 3 minute rest (same weight as week 3)
4x5 BB Sumo Deadlift, 3 minute rest (same weight as week 3)
Day 3
4x5 BB Pause Bench Press, 3 minute rest (same weight as week 3)
4x5 BB Pause Back Squat, 3 minute rest (same weight as week 3)
4x5 BB Deadlift, 3 minute rest (same weight as week 3)
Week 6
Day 1
4x5 BB Bench Press, 3 minute rest (heavier weight than last week)
4x5 BB Back Squat, 3 minute rest (heavier weight than last week)
4x5 BB Deadlift, 3 minute rest (heavier weight than last week)
Day 2
4x5 BB Strict Press, 3 minute rest (heavier weight than last week)
4x5 BB Front Squat, 3 minute rest (heavier weight than last week)
4x5 BB Sumo Deadlift, 3 minute rest (heavier weight than last week)
Day 3
4x5 BB Pause Bench Press, 3 minute rest (heavier weight than last week)
4x5 BB Pause Back Squat, 3 minute rest (heavier weight than last week)
4x5 BB Deadlift, 3 minute rest (heavier weight than last week)