The Big “3” Basic Strength Standards for Men (Squat/Deadlift/Bench Press)

If you are new to lifting these number might seem overwhelming, a great goal to shoot for is the following

Back Squat @ 135 x 10 reps

Deadlift @ 135 x 10 reps

Bench Press @ 115 LB x 10 Reps

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Note: click HERE for more detailed chart (including Power Clean/Press etc)

The Exercise: Barbell Deadlift

Standard: 1.5x Bodyweight
Above Average: 2x Bodyweight
Superhero: 2.75x Bodyweight

The Exercise: Barbell Back Squat

Standard: 1.5x Bodyweight
Above Average: 1.75x Bodyweight
Superhero: 2.5x Bodyweight

The Exercise: Barbell Bench Press

Standard: 1x Bodyweight
Above Average: 1.5x Bodyweight
Superhero: 2x Bodyweight

SOURCE: Click HERE

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HOW TO BACK SQUAT click HERE

HOW TO DEADLIFT click HERE

HOW TO BENCH PRESS click HERE

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Weightlifting Barbell Complex (ROW/CLEAN/OVR-HEAD PRESS)

20 minute complex (5 killer exercises)::CARDIO STRENGTH TRAINING

KettleBell Complex (FIT4freedom.ME)

Cardio Strength Training: (Barbell Complex for conditioning)