Though “the Big 3” refers to the barbell squat bench deadlift and “the Big 3 routine” to a barbell squat bench deadlift program, you have a choice over the exercise variants you can use. Every set is the same number of reps. You’ll finish all your sets for the one exercise before moving onto the next. This means all working sets (not the warm-up sets) are done at the same weight.
In the Big 3 Routine, a fixed set-rep pattern is used.
5X5 REST TIME HOW TO
If you’re wondering whether this routine is for you, consider reading my companion guide: How to Choose The Right Training Program. The Big 3 Routine is for anyone new to training, anyone who has been spinning their wheels on ineffective workouts up until now, or an experienced lifter that is coming back after some time off may want to start out with this to get back in the groove of things. It does this by focusing all the trainee’s energy and recovery efforts into the ‘ big money’ exercises alone – the Squat, Bench, and Deadlift. What is The Big 3 routine?Ī deceptively simple yet brilliantly effective training program for putting slabs of muscle on a beginner trainee. I neglected the Squat and Deadlift for years, not realizing the fantastic all-over-body training effects. As a look at weight category competition, powerlifters will show you, the Squat, Bench, Deadlift, and their variants will develop a big, strong, and ripped body.
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