12 Week Big Three Strength Program

12-Week Big Three Strength Program

If your goal is to get stronger and better understand how nutrition and recovery impact strength performance, this program is built for you.

This eBook includes the complete 12-Week Big Three Strength Program, focused on improving your numbers in the squat, bench press, and deadlift while building overall strength and resilience.

Program Overview

The program is divided into three 4-week training blocks, each with 4 training days per week.
Every session includes one primary lift followed by accessory movements that target weak points and reinforce all muscles involved in the big three.

Main lifts are performed using percentages based on your current 1RM, allowing steady progression across the 12 weeks without excessive fatigue.

Nutrition for Strength

You’ll also get a dedicated section on nutrition covering principles specific to strength training, recovery, and long-term progress.
It breaks down:

• Core nutrition concepts for performance and recovery
• How to adjust your intake to support strength goals
• Key nutrients and timing strategies to fuel heavy training

Recovery Methods

A detailed recovery guide is included to help you stay healthy, manage fatigue, and avoid injuries as you push heavier weights. You’ll learn practical methods for improving recovery, mobility, and longevity under the bar.

Who It’s For

This program is suitable for lifters of all experience levels, though you should have a basic understanding of how to squat, bench, and deadlift safely.

You’ll need access to a gym with standard strength equipment. A few movements may require specialty gear, but suitable alternatives are provided for each.

If you stay consistent with your training, nutrition, and recovery, you can expect measurable strength gains and significant improvements in your main lifts.