The 3 Lift Program

Lift Heavy. Live Strong.

Lift Heavy To Live Life delivers the 3 Lift Program as a proven, no-nonsense approach to strength training—focused on efficiency, effectiveness, and real results.
This program strips away the fluff and centers on what works: three foundational barbell movements that build serious strength at any age.

This is strength—made simple.

At the core of the 3 Lift Program are the three most powerful movements in strength training:

Deadlift. Bench Press. Squat.

These aren’t just exercises. They’re timeless tools for building lean muscle, increasing real-world strength, and transforming the way you move, feel, and live—at any age.

The Foundation of Strength Starts Here

Deadlift

Pull Power. Build Backbone.
The deadlift is the king of full-body lifts. It strengthens your posterior chain—glutes, hamstrings, back, and grip—while reinforcing posture and raw pulling power. Whether you’re picking up a barbell or groceries, the deadlift trains you to do it better, stronger, and safer.

Bench Press

Push Strength. Control the Load.
More than a chest builder, the bench press develops pressing strength, shoulder stability, and upper-body coordination. It's a critical lift for building muscle mass and teaching your body how to stay tight, focused, and explosive under load.

Squat

Own Your Base. Command Your Body.
The squat is the ultimate test of lower-body power, core strength, and mental grit. It builds your quads, glutes, hamstrings, and stabilisers while improving balance, mobility, and confidence—from the gym floor to everyday life.

Why It Works

Simplicity Drives Results

A clear, focused structure cuts through the confusion so you can stay consistent and make real progress.

Full-Body Strength from the Ground Up

These heavy compound lifts hit every major muscle group, delivering serious gains in size, strength, and stamina.

Age-Proof, Joint-Smart Programming

Whether you’re starting fresh or making a comeback, this plan adapts to you—and helps you go further than you thought possible.

What You’ll Gain

Noticeable strength in weeks—not months
A leaner, more capable body
Renewed energy and confidence
A practical foundation for long-term health

This isn’t just training. It’s a reset button for your body and your mindset.

The 3 Lift Program

Build Muscle. Gain Strength. Change Your Life.