EDITOR'S NOTE: These workouts are designed by competitive weightlifter, powerlifter, and strength coach Sally Moss. Sally's goal is to make strength training simple for everyone, and these workouts accomplish that mission. You can learn more about Sally at her website, Strength Ambassadors.


The goal of this program is to increase whole-body strength and power, as measured by 1RM in deadlift, power clean, and bench press. Before you begin, be sure to complete the following tests:


  • Test your 1RM deadlift
  • Test your 1RM bench press
  • Test your 1RM power clean (if you can do this movement; if not, watch the following video to learn how and test at the end of the program):



Do these tests on the same day. You can change the order of exercises if you want, but remember to keep the same order when you retest at the end of the program. If you have never done a one rep max before, read my article for guidance.


For more information on how to perform the exercises, see my article outlining this program in more detail. These workouts will be posted three days a week on Monday, Wednesday, and Friday.


Week 3, Day 2


A. Rack deadlift below knee: 6 sets x 1 reps                           

Rest 2-3 mins


B.  Bench press: 6 sets x 3 reps                    

Rest 2-3 mins


C.  Band pull-aparts: 2 sets x 8 reps


D1. Dumbbell walking lunges: 3 sets x 8 reps                        

Superset with:

D2. Bent over row: 3 sets x 8 reps                                

Rest 2 mins


E.  Push ups: 3 sets x 10 reps                         

Rest 2 mins


F.  Abs: 3 sets x 12 reps                    

Rest 1-2 mins