Build Serious Strength with This Big 3 Lifts Workout Routine

The Big 3 refers to three powerful compound movements: the squat, bench press, and deadlift. These are foundational lifts in strength training, especially in powerlifting. Each one works multiple muscle groups at the same time and trains your body to move with purpose.

The squat targets your quads, glutes, hamstrings, and core. The bench press focuses on your chest, shoulders, and triceps. The deadlift works nearly everything back, glutes, hamstrings, grip, and more. Together, they build total-body strength and muscle like few other workouts can.

Can Beginners Start With Barbells?

Yes, absolutely. You don’t need months of dumbbell-only work before trying a barbell. As long as you use good form and manageable weight, there’s no reason to wait. Even as a beginner, barbell lifts can be part of your routine if you focus on proper setup and technique.

That said, understanding each lift before loading up is key. If the barbell feels intimidating, regressions like bodyweight squats or dumbbell bench press can help you build confidence first.

1. How Do You Set Up for the Squat?

1. Find a squat rack or stand with adjustable J-hooks.
2. Set the J-hooks slightly below shoulder level, so you can unrack the bar without standing on your toes.
3. Use a 15kg or 20kg Olympic barbell. These are the standard sizes at most gyms.
4. If your bar is on the ground, clean it to shoulder height and rest it on the J-hooks. This step can be skipped if the bar is already racked.
5. Step under the bar, placing it across your upper traps or rear delts (depending on high-bar or low-bar preference).
6. Stand tall, unrack the bar, and take a few small steps back.

Start with an empty bar. Once you’re comfortable with the movement, slowly add plates to each side and lock them with clips for safety.

How Should You Perform the Squat?

1. Stand with feet slightly wider than hip-width apart.
2. Keep your chest up and core tight throughout.
3. Begin the descent by pushing your hips back while bending your knees.
4. Go down until your thighs are at least parallel to the ground or lower if flexibility allows.
5. Drive up by pushing through your heels, keeping the knees out, and finish by squeezing your glutes at the top.

Always maintain a neutral spine and avoid caving your knees inward. Use a mirror or film yourself to check your form.

2. How Do You Set Up for the Bench Press?

1. Use a flat bench positioned under a squat rack or bench press station.
2. Adjust the J-hooks so the bar is just above arm’s reach when lying flat.
3. Load a 15kg or 20kg barbell and set it in the J-hooks.
4. Lie back on the bench with your eyes directly under the bar.
5. Plant your feet flat on the ground. If you can’t reach, place plates or a platform under them.

Grip the bar with hands just wider than shoulder-width. Make sure your shoulder blades are tucked and pressed into the bench.

How Should You Perform the Bench Press?

1. Take a deep breath and unrack the bar, keeping arms locked out.
2. Lower the bar slowly and with control to the middle of your chest.
3. Keep your elbows slightly tucked, not flared.
4. As the bar touches your chest, press it back up powerfully while exhaling.

Focus on keeping your entire body tight especially your glutes and core. Don’t bounce the bar off your chest. Controlled reps are always better for strength and safety.

3. How Do You Set Up for the Deadlift?

1. Find a flat open space or a lifting platform.
2. Use a 15kg or 20kg barbell, placing it on the ground.
3. Add bumper plates to both ends, using clips to secure them.
4. Position your feet hip-width apart, toes slightly turned out.
5. Walk up so the bar is over your midfoot, close to your shins.

This setup helps maintain proper leverages and ensures the bar travels in a straight line, reducing strain on your lower back.

How Should You Perform the Deadlift?

1. Push your hips back and reach for the bar, keeping your chest up.
2. Grip the bar just outside your knees, using a double overhand or mixed grip.
3. Your shoulders should be directly over the bar, and your spine should be neutral.
4. Brace your core and create tension between you and the bar.
5. Push the floor away as you stand tall, locking hips and knees together at the top.

Lower the bar under control by hinging at the hips first, then bending the knees. Never round your back at any stage.

Is the Big 3 Enough to Build Muscle?

Yes. The Big 3 can absolutely build muscle if programmed correctly. Each lift hits large muscle groups and allows you to lift heavy, which is key for hypertrophy. Combine them with progressive overload increasing the weight, reps, or intensity over time and your body will grow stronger and bigger.

In fact, studies like the one in the Journal of Strength & Conditioning Research confirm that these lifts create the mechanical tension, muscle damage, and metabolic stress needed for growth.

If you’re short on time or want a simple plan that delivers results, these lifts are a solid foundation.

Do You Need Variations or Regressions?

Not everyone will feel ready to jump into full barbell lifts — and that’s okay.

Try these regressions if needed:

• Goblet squat instead of barbell squat
• Push-ups or dumbbell press instead of bench press
• Kettlebell deadlift or trap bar deadlift as a beginner-friendly deadlift

As you build strength and coordination, you’ll progress to the full barbell versions. Just remember: mastery matters more than speed.

Final Thought:

Getting started with the Big 3 lifts doesn’t require a fancy program or advanced strength. Just patience, focus, and proper form. Learn the setup, build your technique, and progress at your own pace. Whether your goal is strength, muscle, or athleticism, these lifts are your gateway.