This 3-day plan emphasizes compound lifts with simple progressions. Start light, add 2.5–5kg weekly if all reps are clean.
- Day A: Back Squat 5×5, Pull-ups 4xAMRAP, Farmer Carry 4x40m
- Day B: Bench Press 5×5, DB Row 4×10, Plank 3x45s
- Day C: Deadlift 5×3, Overhead Press 5×5, Walking Lunge 3×12/side
Henrys fitness blog 