The Modified Southwood Program is a focused 4-week training regimen designed for those looking to enhance their strength and power with just three sessions per week. This program incorporates essential barbell movements like Power Cleans, Military Presses, and Front Squats, alongside targeted supersets to maximize muscle engagement and efficiency. Perfect for garage gym enthusiasts, you'll build a solid foundation while pushing your limits and achieving your fitness goals. Get ready to transform your routine and elevate your performance!

Dan John’s beginner program to build strength… FAST. 

But I added some extra arm, shoulder, and ab work.

Modified Southwood Program

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Week 1

Week 2

Week 3

Week 4

Power Clean

Military Press (Barbell)

Front Squat (Barbell)

Bench Press (Barbell)

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