Goal program

Pure Strength

Heavy squat, bench, RDL and pull-ups: strength you can measure.

3 days a week
12 weeks
Intermediate
For men
Gym

About this program

Three full-body days built on the squat, bench press, Romanian deadlift, rows and pull-ups: heavy sets of 3–6 reps with 2–3 minutes of rest, stopping 1–2 reps short of failure, plus one short hypertrophy superset at the end of each day. The key rule: once you hit the top of the rep range on every set, add weight (5 lb / 2.5 kg on bench, 5–10 lb / 2.5–5 kg on squat and RDL), and take an easy week at half the sets around weeks 6 and 12, or whenever a lift stalls for two weeks. With a few years of training behind you, a realistic 12-week result is roughly 5–10% more on your main lifts; newer lifters progress faster.

Who it’s for

You already train regularly and want more volume and intensity.
Written with men in mind; anyone can follow it.
A gym with machines, cables and free weights.
3 sessions a week, about 70 minutes each.
7–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Squat: Heavy Squat Day

Heavy squat, paused bench, cable rows · about 70 min

Exercise	Sets × reps	Rest
Barbell Back SquatAfter warm-up sets, do 5 working sets at ~80–87% of your max with 1–2 reps in reserve. Squat in a rack with the safety pins set just below your bottom position, brace before every rep and sit to at least parallel. When you get 5 reps on every set, add 5–10 lb (2.5–5 kg) next time.	5 × 3–⁠5	3 min
Barbell Bench PressMedium day: ~72–78% of max with 2 reps in reserve. Pause each rep for a beat on your chest so you own the bottom position. When you get 4×6 with clean pauses, add 5 lb (2.5 kg).	4 × 5–⁠6	2.5 min
Seated Cable RowHeavy but strict: chest up, pull to your belly and squeeze for 1 s without leaning back. A strong upper back keeps the bar steady in the squat and bench.	4 × 6–⁠8	2 min
A1 Lying Leg CurlHypertrophy block: lower the weight over 2–3 s. The last set can go to failure.	3 × 8–⁠12	—
A2 Face PullHelps keep your shoulders healthy under heavy pressing. Pull toward your forehead with your elbows high and finish with your hands beside your ears.	3 × 12–⁠15	90 s
Farmer's WalkUse the heaviest dumbbells you can carry while standing tall. Trains grip and bracing, which help on heavy RDLs and squats.	3 × 30–⁠40 s	90 s

Wednesday Bench: Heavy Bench Day

Heavy bench, Romanian deadlift, pull-ups · about 70 min

Exercise	Sets × reps	Rest
Barbell Bench PressHeavy day: ~82–88% of max with 1–2 reps in reserve. Use a spotter or set the safety arms. When you get 5 reps on every set, add 5 lb (2.5 kg) next week.	5 × 3–⁠5	3 min
Romanian DeadliftPush your hips back with soft knees and keep the bar close to your legs. Lower until your hamstrings are fully stretched while your back stays flat, and keep 2 reps in reserve. Straps are fine on the top sets. When you get 4×6, add 5–10 lb (2.5–5 kg).	4 × 5–⁠6	2.5 min
Assisted Pull-UpUse the least assistance that still lets you do 4–6 clean reps from a dead hang. Once you get 4×6 with little help, switch to bodyweight pull-ups, then add weight with a dip belt. If you can already do 6+ strict pull-ups, skip the machine and go straight to weighted ones.	4 × 4–⁠6	2 min
Bulgarian Split SquatHold dumbbells and set your front foot far enough out that you can sink deep. Builds single-leg strength for the squat and helps even out left-right differences. Keep 2 reps in reserve so your legs recover for Friday's squats.	3 × 6–⁠8 per leg	90 s
A1 Overhead Cable Triceps ExtensionHypertrophy block: let your hands travel well behind your head for a deep triceps stretch. Stronger triceps help your bench lockout.	3 × 10–⁠12	—
A2 Dumbbell Biceps CurlKeep it strict with no swinging. Take the last set to within 0–1 reps of failure.	3 × 10–⁠12	90 s

Friday Volume Day

Squat volume, glutes, incline press, dumbbell rows · about 70 min

Exercise	Sets × reps	Rest
Barbell Back SquatVolume day: about 10% lighter than Monday's working weight (roughly 70–75% of max), with 3 or more reps left in every set. Every rep should be fast and identical, with the same depth and the same bar path. Add weight here whenever Monday's weight goes up.	4 × 5	2.5 min
Barbell Hip ThrustLoads your glutes and hip extension hard with little lower-back stress, which matters after squatting. Keep your chin tucked and ribs down, and pause 1 s at the top.	3 × 6–⁠8	2 min
Incline Dumbbell PressSet the bench to about 30°. Builds pressing strength through a longer range of motion and gives your shoulders a break from the barbell.	4 × 6–⁠8	2 min
One-Arm Dumbbell RowGo heavy: brace on the bench, pull toward your hip and don't twist your torso.	4 × 6–⁠8 per arm	90 s
A1 Lateral RaiseHypertrophy block: go light and strict and lead with your elbows. Builds the side delts, which pressing doesn't hit much.	3 × 12–⁠15	—
A2 Captain's Chair Knee RaiseCurl your pelvis up instead of just lifting your knees, and don't swing. When 15 reps get easy, lower your legs over 3 s or raise them straight. A strong trunk gives you a steadier brace under the bar.	3 × 10–⁠15	90 s

Cardio after: Stationary Bike, 5–10 min easy (optional). An easy cool-down spin. Cycling tends to interfere with strength gains less than running, so it's a good cardio choice on this plan. For heart health, add 2–3 easy 20–30 min rides on off days.

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat at maintenance or in a small surplus (about +200–300 kcal) with 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb), because strength climbs fastest when you're not dieting.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.