Introduction
Want to get strong without spending hours doing complicated routines? Here’s the truth: you only need three core barbell lifts to build total-body strength — the squat, the bench press, and the deadlift. Known as the “big three,” these lifts have been the foundation of strength programs for decades because they work.
Whether you’re training at home or hitting the gym, mastering these compound movements will help you build muscle, boost metabolism, and increase functional strength — all while saving time. Let’s break down why these exercises are so effective and how to add them to your weekly routine.
Want to build strength without overcomplicating your workouts? You only need three compound lifts to get there — the squat, bench press, and deadlift. Known as the “big three,” these exercises are time-tested, efficient, and perfect for anyone training at home or in the gym. Each one targets multiple muscle groups, helping you build functional strength, burn calories, and increase lean muscle mass with minimal equipment.
Why These 3 Lifts Work So Well
The barbell squat, bench press, and deadlift are compound movements that engage multiple joints and muscle groups. Here’s why they deserve your focus:
- Squat: Builds powerful legs, glutes, and a stable core.
- Bench Press: Strengthens your chest, shoulders, and triceps — essential for upper-body pushing power.
- Deadlift: Hits your posterior chain — glutes, hamstrings, lower back — for total-body power and posture.
Together, they offer more strength gains in less time than most isolation-based routines.
Weekly Strength Plan Using the Big Three
Here’s a simple 3-day full-body strength split using these lifts. Great for beginners and intermediates training with just a barbell and plates.
Squat Day (Day 1)
- Barbell Back Squat – 4 sets x 5 reps
- Romanian Deadlift – 3 sets x 8 reps
- Plank – 3 sets x 30-60 seconds
Bench Day (Day 2)
- Barbell Bench Press – 4 sets x 5 reps
- Barbell Row – 3 sets x 6-8 reps
- Push-Ups – 2-3 sets to failure
Deadlift Day (Day 3)
- Conventional Deadlift – 4 sets x 5 reps
- Walking Lunge – 3 sets x 10 steps per leg
- Hanging Leg Raise – 3 sets x 10-15 reps
Alternate days for recovery. Train 3x per week or every other day for best results.
Tips to Maximize Gains
- Warm up right: Activate your glutes, core, and shoulders before each session.
- Track progress: Use the Jefit app to record sets, reps, and weight to keep improving.
- Prioritize recovery: Sleep well, stay hydrated, and aim for 1–2 grams of protein per kg of body weight.
- Form first: Don’t chase numbers if your technique isn’t dialed in.
Final Thoughts
Don’t overthink your strength training. Focus on mastering the basics. With just three barbell movements, you can build serious strength, improve posture, and stay lean — all while training at home or in a minimalist gym. Less fluff. More strength. Let the Jefit app guide you every step of the way.
Jefit: Embrace the Grind
If you’re serious about building muscle, tracking workouts, and reaching your fitness goals in 2025, the Jefit strength training app is the perfect tool to help you succeed. With over 20 million downloads and 12+ million users, Jefit is one of the best tracking apps for strength training. Recognized as the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit stands out with its user-friendly design, advanced workout tracking, and over 42,000 five-star ratings. Whether your goal is to gain strength, track progress, or optimize protein intake, Jefit has everything you need. Remember, sustainable progress is built on consistency, science, and patience.
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