If you have read previous articles of mine, you will know that I am a huge fan of simplicity in programming. As the principle of Ocham's Razor states, "All things being equal, the simplest solution tends to be the best one." You can focus on what counts when the basics are done exceptionally well. This program design came together from a conversation with a person who wanted to train the major movements but just did not have the time to commit to training for an extended period each day. 

The program holds true to the basic tenets of Bill Starr, Jim Wendler, and Dan John, working the large compound movements that give you the most bang for your buck. Instead of doing them in one workout, like Strongest Shall Survive or 5/3/1, I spread them out over three days on the one-day-off protocol. Each training day, you zone in on one movement only as the primary emphasis of the workout. Following each strength movement, I would include 5-7 CARE movements, being mindful of the next day's primary lift to ensure no cross-contamination that will impact the performance.

I think it may take a little time to get used to the idea of only one work exercise per day. There would also be no excuse not to complete the CARE program to a high level. Also, due to including only a lower-body pull in the main program, I have included a category for upper-body bilateral pull as part of the CARE program. The beauty of the CARE program is that the categories can be altered to fit the needs of the group that you are working with. 

Here is the weekly plan. The training days will change each week due to the three-on-one-off protocol. An example of each movement is included. This is based on a needs-based selection process and will vary for each person.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PullPushSquatOFFPull PushSquat
Power CleanMilitary Press Box SquatRecoveryDeadliftBench PressFront Squat

I would stay on this program for three months. Each month, the type of sets and reps formula would change, thus ensuring that trainees do not accommodate the movements and have various stimuli applied over time. At the completion of the twelfth week, I would program a full week of active recovery away from the weight room entirely or maybe a shift in focus to circuits for the week. Then, change the exercises on the main program and start the next three-month block.

Here are two of my favorite circuits that you could use in the Active rest phase:

  • Canterbury x 5: 20 m Sled Push/DB Hang Clean/Hand Release Pushups/Gorilla Row/See Saw Shoulder Press/One Arm KB Swing and Release, five reps on each
  • Beastly x 6: Deadlift/Hang Clean/Push Press/Front Squat/Bent Row/RDL, six reps on each, followed by a two-kilometer Watt Bike.

Here is the three-month plan, using three different sets and reps plans I have experienced great success with.

  • Month 1: Straight Sets
  • Month 2: Wave Loading
  • Month 3: Cluster Sets
Month/WeekOne (Straight)Two (Wave)Three (Cluster)
15 x 52 x (6, 5, 4)4 x 3 + 3
22 x 5, 3 x 32 x (5, 4, 3)4 x 2 + 2
35, 4, 3, 2, 12 x (4, 3, 2)4 x 1 + 1
4(De-Load)4 x 6 at 75%4 x 6 at 75%4 x 6 at 75%

As mentioned above, upon completion of the main movement, you would choose five to seven CARE movements to supplement the program based on injury prevention, supporting the main movement by training the weak links to complete a fully rounded program. The sets and reps for CARE movements will be in the higher rep range (8 – 12/15), depending on the movement. My preference is to program this section as a circuit. I would do the following, two sets of each:

  • Box Squat main, then Copenhagen Planks/Poliquin Step ups/Pull throughs/Sprinter’s Squat/Landmine RDL/Rollouts/Farmer’s Walk.
  • Bench Press main, then Pendlay Row/Face Pulls plus Ext. Rotation/ Half Kneeling Landmine Press/Landmine Kroc Rows/Hammer Curl/Rolling DB Ext.

Upper Body Accessories

ArmsThoracic/Scapular/TrapsRotator CuffLats/RhomboidsUnilateral UBPushUnilateral UB PullGrip
Hammer CurlRolling DB Ext.Face PullsIncline Y, T, I’sPulldowns/ChinsOne Arm DB Bench PressOne Arm DB RowCaptains Of Crush Grippers
EZ Bar CurlClose Grip BenchTurkish RowCuban PressSeal Row/Bench PullKB Z PressSeated DB One Arm SnatchTowel/Rope Chins
DB Twist CurlDB Tate PressScap. Protraction/ RetractionCable Int/Ext RotationSeated RowJavelin PressLandmine Kroc RowsBucket of Rice
Chins/DipsScap Push UpsDB L RaiseYates RowOne Arm DB Shoulder PressOne Arm Seated RowBottom Up KB Hold
Incline DB CurlsJM PressIncline T RaiseTRX Leaning Shoulder PressPendlay RowHalf Kneeling Landmine PressOne Arm PulldownThick Bar Chins

Lower Body Accessories

Groin/HipsKneeHamstringUnilateral Squat/Hinge Calisthenic/GymnasticCore/Loaded CarryAnkle/Foot
Lateral Sled WalkReverse NordicPull ThroughsSprinter’s Squat/Natera 2up, 1down LandmineDips/Chinese Back PlanksRollouts/Farmer’s WalkSingle Leg Standing Calf raise
Copenhagen PlanksPoliquin Step UpNordics/GHGTelemark Squats/Single Leg Landmine or KB RDLHandstand Push Ups/Ring ChinsHanging Leg Raises/Sandbag CarrySeated Calf Raise
Lateral LungeSingle Leg Squat to BoxReverse HyperTRX Skater Squat/High Jump Step-UpPush Up/Fat Man ChinsDB Swiss Ball Sit Ups/Waiter’s Walk Skipping/Hops
Side Plank with Leg AbductionTerminal Leg Extensions (VMO)Hamstring SlidersAskling ProtocolSkier’s Squat/Single Leg Back Extension with Iso HoldRing Dips/Ring ChinsPallov Press/Suitcase CarryBand Inversion/Eversion
Banded Clams/Monster Walk/Crab WalkLow Box Step UpsHarrop HamstringKang RFESS/Single Leg Glute BridgeHindu Push Up/Banded Sternum ChinsKB WindmillsCombo Waiter/SuitcaseToe Yoga/Intrinsic Foot series

Eliminate the clutter in your training and give this minimalist approach a trial for a few months. Although nothing is guaranteed in the art of physical training, I am sure you will see improvements in strength and an eagerness to get into the gym each day.


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