Karski Strength Program
3‑day Whole-Body Strength Program — Squat, Deadlift, Bench (e.g., Mon/Wed/Fri)
Progress weekly: add weight when all reps are completed with good form. Deload every 4th week.
Program Overview
3 workouts per week focused on the three main lifts: Squat, Deadlift and Bench. Each session includes warm-up, main lift with sets/reps, accessory work, and mobility/cooldown.
Weekly Template
- Day 1 (Squat focus): Heavy squat + Bench volume + Accessories
- Day 2 (Deadlift focus): Heavy deadlift + Upper accessory + Posterior chain
- Day 3 (Bench focus): Heavy bench + Squat variation + Accessories
Aim for 3 sessions per week (e.g., Mon/Wed/Fri). Add 1.25–5 kg when you complete all prescribed sets/reps with good form. Rest 2–3 minutes between heavy sets.
Progress Overview
Workout Library
Click a day to expand details. Use the search to filter by 'squat', 'deadlift', 'bench', or 'Day 1'.