Minimalist Strength — Full Body
Get strong on 3 short days. Big lifts, nothing wasted.
- Length
- 8 weeks
- Frequency
- 3 days/week
- Session
- ~50 min
- Level
- Advanced
The program
Three full-body days built around one heavy barbell lift each: bench, deadlift, squat. In and out in under an hour.
A four-week Leader block runs Wendler's 5s PRO — three ascending sets of five, no max-outs — alongside supplemental hypertrophy work, then a deload. A four-week Anchor block runs the classic 5/3/1 waves (5s, 3s, then 1s) with an all-out AMRAP top set and a rep PR to chase each week, closing on a deload.
Percentages shown are of your true 1RM — already converted from a training max of about 90%. Grounded in Wendler 5/3/1's Leader/Anchor cycling, the advanced-tier progression in PRESZN's own program-design logic.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Bench Day — Push▾
| Barbell Bench Press | 3 × 5 · 77% 1RM · 210s rest |
| Incline Dumbbell Bench Press | 4 × 8–12 · 2 min rest |
| Rope Pushdown | 2 × 10–15 · 1 min rest |
| Lateral Raise | 2 × 12–15 · 1 min rest |
Session 2Deadlift Day — Pull▾
| Deadlift | 3 × 5 · 77% 1RM · 210s rest |
| Bent Over Row | 4 × 8–12 · 2 min rest |
| Lat Pulldown | 2 × 8–12 · 90s rest |
| Face Pull | 2 × 15–20 · 1 min rest |
Session 3Squat Day — Legs & Core▾
| Back Squat | 3 × 5 · 77% 1RM · 210s rest |
| Bulgarian Split Squat | 4 × 8–12 · 2 min rest |
| Seated Leg Curl | 2 × 10–12 · 1 min rest |
| Hanging Leg Raise | 2 × 10–15 · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Leader (weeks 1–3): 5s PRO — submaximal fives that accumulate strength without burning you.
- —Anchor (weeks 5–7): classic 5/3/1 waves with an AMRAP top set and a weekly rep PR target.
- —Deloads at weeks 4 and 8 — programmed, not optional.
Who it's for
- —You can give training three honest hours a week and no more.
- —You want strength without junk volume.
- —You already know your way around a barbell — this is the advanced tier of minimal.
Methods inside
Equipment
Barbell · Dumbbells · Cable Machine · Bench · Squat Rack
Questions
Can I really get stronger on 3 days a week?
Yes — if the three days are built around heavy compound work and the progression is honest. This is Wendler's Leader/Anchor structure: accumulate with submaximal fives, then peak with 5/3/1 waves and AMRAP rep PRs.
What makes it 'advanced' if it is only 3 days?
The loading, not the schedule. 5s PRO and the Anchor waves assume you know your 1RMs, your technique holds under fatigue, and you can push a true AMRAP. Beginners get more from Academy: Foundations or Strength Foundations.
How long are the sessions?
About 50 minutes. One main barbell lift, its supplemental work, targeted assistance, done.