Squats & Deadlifts -- Size Program


Use this 3-day Powerbuilding Squat & Deadlift Workout to build size and strength.


One of the the biggest decisions you’re faced with when entering the world of weightlifting and fitness is “what training split should I use?”


Do a quick Google search for “best training split”, and you’ll be inundated with so many options that your head will spin! When searching for your own best workout program, it’s insanely easy to get trapped in a vicious cycle of paralysis by analysis, where you’re constantly bouncing back and forth between all the different programs, training splits, and latest fitness trends.


But, when you really get down to it, building muscle, losing fat, or increasing strength are relatively simple. In fact, you can basically learn all you need to transform your physique in the amount of time it takes to scroll through your social media feed.


The basics of building muscle and strength are pretty straightforward:


  • Lift heavy weights a few times per week

  • Gradually increase the amount of work (weight lifted, reps completed, number of sets performed) your muscle perform over time

  • Eat for your physique goals (surplus for size and strength, deficit for fat loss)


That’s basically it.


If you did just those three things, you’d make more progress than 99% of your fellow lifters.


Now, when deciding which exact workout program to follow, that’s where things get complicated, as there are an infinite number of 12 week trainers and body transformation programs scattered across the web, each one requiring different amounts of time and experience.


But, the average lifter doesn’t need to bother with any of that nonsense.


You can get all the results you want in only 3 workouts per week when training with full body workouts.


We’ve designed a straightforward, easy-to-understand 3 day full body training program centered around squats and deadlifts to help you get the results you want with as little time spent in the gym as possible.




Why Squats & Deadlifts?


We’d counter that question by asking, “why not?”.


Simply put, squats and deadlifts are two of the most powerful and primal movements you can do. They also recruit the most amount of muscle of all the compound lifts, meaning they are two of the biggest bang for your buck exercises.


And, if you get stronger in these two lifts over time, trust us, YOU WILL GROW!


Either one of these exercises could be classified as the “king of all exercises”, so why not combine them into one program and get the muscle and strength-building benefits of both?!


Plus, by increasing the frequency you are performing these compound movements, you’re improving your overall technique as well as your ability to recruit those muscles during the exercise. Both of these translate to more work accomplished over time, which leads to bigger, better gains.


Here’s the program:

Squats & Deadlifts Training Program

Workout A




Barbell Back Squats



Pull Ups (add weight if necessary)



Dumbbell Bench Press



Preacher Curl



Overhead Tricep Extension



Workout B







Military Press



Seated Cable Row



Rope Pushdowns



Rope Hammer Curls



Workout C




Barbell Front Squats



T-Bar Rows



Incline Dumbbell Bench Press



Dumbbell Curl



EZ Bar Skull Crushers





Squats & Deadlifts Size Program FAQ

Why should I use full body workouts?

To be rather blunt, full body workouts are effective, simple, and hard to mess up.


Full body workouts are ideal for a number of reasons. They give you a moderate amount of volume along with high frequency so that your muscles receive plenty of training stimulus, along with form practice, but never so much that your ability to recovery adequately is in question.


Also, full body workouts block out the noise and eliminate all those “fluff” exercises you see advertised in bodybuilding magazines and blasted across social media.


Full body workouts do away with the frills and get you back to performing the basic compound lifts -- the ones that have stood the test of time as the best exercises for building lean muscle mass and increasing strength.


And, seeing as the squat and deadlift are two of the OG muscle-building exercises, including them in this program is a no-brainer.


There's also lifestyle considerations, too. Far too many people miss their workouts because life gets in the way, whether it be work, stress, or family obligations. Missing workouts prevents you from getting bigger, stronger, and faster.


Training 3 days per week allows you get hit all of the major muscle groups multiple times, and if you happen to miss a day, there’s ample opportunities the rest of the week to get your lifting in.


When should I increase the weight?

To ensure continual progress with this squat and deadlift program, you have to progressively challenge your muscles to do more work. That means, each workout you should be striving for more reps or more weight on each exercise.


Push every set for as many reps as possible. Stop the set when you feel like you might fail on the next rep, or are not able to complete another rep with good lifting form.


DO NOT train to failure. Training to failure heightens your risk of injury and often fatigues your muscles to the point where they cannot perform adequately on the following set.


When you can perform all repetitions for all sets of an exercise at a given weight, the following workout, increase the load by 5-10 pounds.




When should I decrease the weight?

We’ve all made the mistake of putting too much weight on the bar and lifting with our ego where the first rep or two feels fine, but by rep 3 and 4 you’re turning all different shades of red while moving the weight.


The weight you’re lifting should be challenging, but if you find that you can’t hit the minimum number of reps for all sets of an exercise, you went to heavy. Drop the weight by 10% and perform the exercise following the same set and rep scheme we’ve laid out.


Increase the weight when you are able to perform all sets and all reps with good form.

How long can I continue to progress with this routine?

Every program can work for a certain amount of time, but even the best training programs can lead to plateaus.


The length of time you can run this squat & deadlift program is going to depend on a variety of factors including:


  • Genetics

  • Recovery ability

  • Energy balance (surplus or deficit)

  • Stress level

  • Sleep

  • Quality of your diet

You can run this program for several weeks, so long as you’re able to continually add weight to the bar or increase the number of repetitions performed. When you hit a sticking point in your training (i.e. begin missing reps, or stalling on progress), take a one week deload, and then decide to start this program again or choose one of the other training programs we have created for you.

How long should I rest?


Generally speaking, rest as long as you need to feel recovered so that you can attack your next set with full concentration and effort. For the compound lifts, this typically translates to about 2-3 minutes in between sets. For the isolation lifts (bicep and tricep exercises), you can shorten these rest periods to 1-2 minutes if your recovery between sets is good.


Also, make use of a stopwatch, so that you can keep your rest times constant. This also helps you stay focused on what exercise you’re performing instead of letting your mind drift or get distracted.




Squats & Deadlifts Size Program Supplements

How tightly you adhere to your nutrition plan and how hard you push yourself during your workouts will ultimately dictate the quality of your results. That being said, having the right supplements can help you achieve success much more easily.


Primeval Labs has developed an arsenal of the best bodybuilding supplements around to support your training, nutrition, and fitness lifestyle.


Pre Workout

Training first thing in the morning or after a long day of work isn’t always the easiest thing. Rather than brush off yet another workout, why not invest in some high quality, and insanely delicious, “liquid encouragement” in the form of a pre workout?


Primeval Labs has created a wide array of pre workouts to suit every lifter’s need. From the high energy, hard-hitting pre workouts such as Mega Pre Black or Ape Shit to the stim-free pump powerhouse that is the original Mega Pre, Primeval Labs has something for everyone.


Click here to learn more about Primeval Labs different pre workouts.


Intra Workout

Full body training is incredibly demanding both mentally and physically. A well-dosed pre workout can do wonders for getting you off to a fast and powerful start during training, but having some fast-digesting carbohydrates and amino acids helps keep performance high and muscle breakdown at bay.


Primeval Labs offers two dynamic intra workout supplements in EAA Max and Intracell 7.


Intracell 7 is the consummate intra workout training fuel. Containing a mix of rapid-digesting carbohydrates, nitric oxide boosters, hydration agents and essential amino acids, Intracell 7 provides everything your body needs to maximize athletic performance.


EAA Max is the go-to low calorie, high amino acid option, if you’re wanting to train at a high level, but can’t afford the extra carbohydrates in your daily macros.


Post Workout

Making gains is all about optimizing recovery, and that begins the moment you set down the weights. To promote enhanced recovery and growth, while limiting muscle soreness, Primeval Labs offers several post workout supplements to replenish depleted nutrients and supply your muscles with protein and amino acids so they have the raw materials needed for mass construction.


Whether you’re looking for a delicious post workout protein shake, such as ISOLIT, or some fast-digesting aminos, like EAA Max, to tide you over until you cook your post workout meal, Primeval Labs has your post workout recovery and growth needs covered!


Click here to learn more about the importance of post workout nutrition.