Couch to 500kg - Workout Program (Digital Product)

Find your 1 rep maxes in the Big 3 lifts: Squat, Bench Press, and Deadlift. This beginner-friendly 12-week program includes warm-ups, three weekly workouts, and an optional bonus workout to help you safely and efficiently progress toward a new PR.

All you need is a Bench, Barbell, Plates, and Squat Rack with a Pull-up Bar to get started—though we recommend Dumbbells, Kettlebells, Bands, and a cardio machine for next-level results.

Ready to see what you're made of? Let's go break some PRs.