3 days w/ 4th OHP day optional

**big 3+ OHP** is a comprehensive 10-week workout program designed for both novice and intermediate lifters, focusing on powerlifting and powerbuilding. With a structured schedule of 4 training days, you'll engage in a variety of barbell and bodyweight exercises that target major muscle groups, including squats, deadlifts, and bench presses. Each session combines strength-building techniques with accessory work to enhance overall performance and muscle growth. Get ready to transform your physique and elevate your lifting game in a supportive garage gym environment!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Split Squat (Dumbbell)

Lying Leg Raise

Back Extension (Weighted)

Squat

Bench Press (Barbell)

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Dip (Bodyweight)

Bench

Deadlift (Barbell)

Deadlift (Paused)

Block Pull (Barbell)

Plank (Weighted)

Hamstring Curl

Deadlift

Overhead Press (Barbell)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

Russian Twist

Step-Up (Weighted)

Hanging Knee Raise

Back Extension

Tempo Bench Press

Tricep Extension (Cable)

Technique Pulls

Good Morning

Plank

Hanging Leg Raise

Squat day

Spoto Press

Over Head Pin press

Face Pull

Tricep Pushdown (Cable)

Bench day

Deadlift (Deficit)

Romanian Deadlift (Barbell)

Dead Bug

Deadlift day

Band Pull Apart

Glute Bridge (Dumbbell)

Glute Bridge (Bodyweight)

Romanian Deadlift (Dumbbell)

Accesories

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