The Benefit of Training with ONLY the Big 4 Lifts 

I use the big 5 lifts ( deadlift, squat, bench, shoulder press, pull-up) as a full body workout. 3 days a week. I just rotate deadlift one day and squat one day but everything else I keep the same. I’ve seen the best results of my life. Been doing it for 3 months. I’ve never been this strong and seen my body respond this way. This workout routine is perfect for me. I plan on continuing to do it. It’s simple and sustainable.

I have been doing the 6 big lifts: Bench, shoulder press, row, pullup, squat and deadlift 4-5 times a week for 2 years now. I have never felt this strong in my entire life. I started during the epidemic due to listening to your podcast. Thank you for your contents.

Compound movements are king period! Add farmers carrier and hiit sprints.

I would add pull-ups to that and it's perfect for minimalist training

I have a Deadlift day and a Squat day, and I just rotate them. Ever since i focused on primarily getting better at these key movements/lifts, I've just gotten so much stronger and bigger. It's incredible. Workout A Deadlift (Main Lift) Overhead Press (Vertical Push) Weighted Pull Ups (Vertical Pull) Reverse Lunge (Unilateral Leg Work) Weighted Push Ups (Finisher) Workout B Squats (Main Lift) Bench Press ( Horizontal Push) Bent Over Rows (Horizontal Pull) Lateral Raises (Shoulder Accessory) Curls (Cause curls are awesome)

Overhead press and deadlift alone shall get you an impressive physique.

You still should have some sort of row or pull up/ pull down or chin ups for back as assistants lifts . Also it’s just no fun without some direct arm work so throw some curls in with any tricep extension or push down. So make it the big five or six lifts with some arm work and I feel like that might even be pretty close to what might be considered optimal for most gym goers

Everyone should START here. I like what mark Rippetoe said. “You should work on your weaknesses, and if your a beginner you have two weaknesses: You’re too weak and your form sucks.” Do this for a year or year and a half and maybe play a little sports here and there, casually, and it will set you up for a long time. It’s like using a paint roller before you start using a small brush for the trim. Get the big easy gains first. Then chase the finer points when you have experience. I recommend it to every beginner. Or anyone who is making shit progress.

Strictly compound helped me discover my love for overhead press❤️

these guys give us opinions with no data but feeling.

It's odd that I can see that their experience really comes from experience cause theres little bit of... not relying on the guidelines, but more understanding what will actually be put to use by US. Theres a great deal of effort put into making this adaptive to the average person and I enjoy it. They have realistic bodies and seem down to earth. Love it. Sharing your videos leaving a like and am now subscribed just because of the great quality and intent behind this video.

I'de say there are 6 big compounds. Squat, deads, pull ups, rows, bench and ohp. Those 6 types of exercises alone should be the fondation of all training. But if you lake time or motivation, those 6 exercises will be enough to keep you strong and fairly big.

I love a minimalist aproach to my work outs. I do jiu jitsu and long workouts just burn me out. These four lifts would imo not cover it though. I would defenitely add rows and probably pull ups as well. This however would make the work outs too long to my likings. So im either doing bodyweight stuff or kettlebells. I switch between the two after completing a program.

That's VERY close to what Starting Strength does with their Novice Linear Progression. 3 sets of 5 on everything except deadlifts which uses 1 set of 5. Alternating ABA and BAB type of scheduling, always squatting, alternating OHP and deadlift, alternating deadlift and cleans. Simple and effective. I followed their NLP for close to a year and made SIGNIFICANT progress. By no means is it all clean and perfect, but my squat is up to 315 and deadlift is at 345. I've hit the wall on my presses but I'm starting to make progress again with microloading. I thought it was goofy at first, but when you consider that one day you struggle with 135 but still complete it, add half a pound and still struggle, but complete it, and continue that pattern for a few weeks and no longer struggle at 135, something MUST be going right somewhere.

A secret to success is just adding one more excersise, one excersise which will turn you into Superman with the combination of the other 4, that is weighted pull/chin ups, do these five 5x5 three times a week, eat well, drink tons of water, sleep a lot and i qualify you as a Superman in 6 months to 1 year without stopping this program, if you want to do more things like accessories or adjust your excersises go ahead but never leave those 5 big compound excersises, they are your bread and butter for peak strength and muscle gains 💪😎

I do squats, deadlifts, overhead press, weighted dips and weighted pull ups along with accessory work with dumbells and core work. Workout A: deadlift, overhead press (5 reps 4 reps 3 reps 2 reps and 1 rep or 2 reps) Workout B: squat (same as deadlifts and ovp), dips and pull ups (3-4 sets of 5 reps) I rotate them each week

My theory is that if you build a little bit of everything into your programming, you'll be less prone to injury. That is one of the main reasons I train, second only to the fact that it feels good. That means working through a full range of motion on compounds and isolation movements with unilateral components, concentrics/eccentrics, iso, plyo, calisthenics, and breaking the sagittal plane when you can. And back it all up with good cardiovascular health and diet.

Yes you can only do those exercises. You can go fewer. You can do squats or deadlifts. You can do only deadlifts and bench. Or pull-ups and squats. When doing compound movements you’re muscles don’t work in isolation. Pressing works the back. Pulling works the chest. Trainers overcomplicate training because they are obsessed with it. I do push pull legs because I like working out every day. Chest dips and lateral raises Pull-ups and tricep press Sumo deads Chest dips and lateral raises Pull-ups and tricep press High bar back squat Rest or repeat The only reason I squat is that it’s easier to recover from that deadlifts and the variety is nice. Both moves hit the quads, hamstrings and glutes. You could do only one or the other. Triceps and shoulders need direct training if you’re trying improve the ascetics of those areas. Biceps don’t. Do calves on leg day if you want. It’s purely a vanity muscle. Overhead pressing and bent rowing are great if you want to end up injured. If all you did was deadlift or squat you’d be strong and look pretty dam good. Gym bros have body dysmorphia. Don’t idolize them.

I did this for 6 months on Starting Strength. I got strong fast, added 150 lbs on my squat (lol sounds ridiculous but it's true) 80 lbs on my bench and 175 lbs on my deadlift. I noticed barely any muscle gains. It did help me with muscle gains later when I started working in the higher reps, so I had a massive growth spurt doing a more bodybuilding routine.

Add row or power clean, pull-up or chins, done and done.

I have been this person for most of my life and I only do the big four 5 x 5 and I’ve been to 315 three or four times in my life and I’m working on it again right now

I like the carnivore diet and 4 compound lifts analogy.

If you don't have much time I would say Squat, Bench, Deadlift, OHP, Pullups, Dips, and Bent Over Rows should be the 7 movements you focus on.

I’ve basically doing this for the past 5 months as a noobie. Working on the movement and changing up the rep ranges. Getting ready to do Anabolic for the first time soon! Feels great too, and I’ve had really good results. 3 days a week with trigger session on T/Th

SAL-ism "So here's the deal....."

I do only 2 workouts and I rotate it Workout A : - Dips - Reverse Grip Lat Pulldown - Deadlift Workout B - Shoulder Overhead Press - Wide Grip Barbell Row - Squat

I think simply focusing on these big 4 and getting rid of everything else is more than enough… I understand the idea of adding accessories but if you just focus all your might one of them per day or during the workout and go balls to the walls, you should be inherently too taxed to do anything else during that workout session. If you’re not then you need to increase intensity and or volume for that lift.

Squat, bench, row/clean, press and pull ups...been doing that for almost a decade now. But I also train jiujitsu 3x a week and work in heavy construction.

He’s spot on I can attest to this

Wow I've been doing the big 4 + 1 or 2 exercises that I rotate per workout for the last 3 months, and literally few hours ago called an mma gym to sign up and was thinking to reduce the gym from 3 to 1 :)

Focusing on these: Squat Deadlift Overhead Press Bent Over Row Bench Accessories - 1 Min Plank × 4 Between Exercises - 100 Captains Chair After - 5 Reps Dips After - 5 Reps Pullups After M - Smith 3x12 70% 1RM W - Dumb 4x8 80% 1RM F - Bar 5x4 90% 1RM Just started 3 weeks ago after 3 months of cardio fat loss. Already feels wonderful.

I had been 2 workouts/week, one exercise for muscle group in that order: shoulders, back, chest and legs, and biceps-triceps (superset) , 1-2 warm up sets and 2 effective sets with high intensity i can, with the big exercises and no words...its FUCKING AMAZING! As a natural lifter you need understand the rest is key and work the body as a whole unity, the body dont need much work for growth, only the stimulus necessary Sorry for my english if not very good😂

This is basically how I’ve been training for the last 6 months or so after years of no or very inconsistent exercise I’ve thrown in power cleans and some bicep work inconsistently but basically just the big 4 using Juggernaut 2.0 as a rough template. Im approaching my first round of strength goals (405 deadlift, 365 squat, 250 bench, 175ohp) and after that I’m planning to incorporate a lot more unilateral work, explosive work, and just diversity in general into my programming. Considering following the MAPS progression from Anabolic to Aesthetic to Performance staring around the new year.

thank you, from an average person. you guys saved my life

For what concerning myself, training every day, it's part of my, daily, routine. I use, only, complex movement, as, Squats, Hints, Bench presses, Bended Rows, Military Press and Stand Rows.

Its really the big 5, gotta do pull ups/chin ups too

Best gym talk show

I do six compound lifts: squat, bench press on the floor, bent over rows, deadlift, standing rows and snatch to shoulders. I used to do standing press but I strained my shoulder, but I remember doing snatch on the Doug Hebburn course when I was young, which is something you do not see much of anymore except in weightlifters. I alternated the first 3 with the last 3, 3 times a week. But because I am 80 I thought my recovery would be slower and cut it down to twice a week. But a week ago I decided I would still do all these exercises, but just one a day as an experiment, 3 sets of 10-15 reps each day. Suits me so far.

I start each workout with one of those movements, then finish that muscle group with 2-3 additional movements, maybe sneak arms in. Six days on, one off to wash my gym clothes.

i would go : day 1 : 5x squats, 5x bench ,5x bent over rows ,5x barbel curls day 2 : 5x deadlifts ,5x overhead press ,5x weighted chin ups ,5x tricep dips day 3 : 5x RDL ,5x incline bench , 5x dumbel rows , 5x close grip bench

I think it's a good foundation. So it is a good starting pount.

I have been doing the big 10 and I am the chaddest chad of chads. - Neck flexion - Neck Extension - Neck harness - Floor press - Pike push up - Front raise - Chin up - Dips - Incline push up - Plank - Right hand holding something with strenght and rapidly moving it in front of my computer watching videos.

I think my strength has increased dramatically doing accessory work as compared to doing the 4 big only. So 4 + accessory work.

Literally to work everything in your Body you need Deadlift Squat Lunges Pull ups ( chin ups) and rows Incline Press and Dips If you do these key lift when training targeted muscle Heavy on that rep range 6-12 with great Form Adding isolations with new science based proper set up ! in contracted position (8-15 resp) then stretched position ( 10-20/30 reps) And aiming 1 RIR and 0RIR You build a great Physique but you’re athlets ! 🎉 you need to added some running routineswim or another sport to complete !

Pullups. Deadlift. Squat. Ohp. Bench. Face pull, calf raise

Squat, deadlift, barbell rows, + pull ups Squat, bench, overhead press + dips All I did for the first two years of training

People like to over complicate everything nowadays,if you only trained once a week with bench,military press,squats, deadlifts and chinups you would still look better than 99% of the dudes,I think all these joint injuries we see nowadays are especially because people don't take a single fcking off day,when to is the body supposed to heal your body if you hammer it day in day out?😅

I did the opposite for over a decade. No squats or dead lifts as my hind quarter was too big when I did when I was younger. Overhead press?!? nope not much of that and I'll incline/decline and hammer strength but rarely do normal bench press. Got to 6'0 240lbs (currently cut down 210-220lbs. I look good but I'd be much further had I did these the past 3 decades more often.

Since i diacovered kettlebells i feel like its literally changing my life. Heavy kettlebell 2 days and moderate weight kettlebell 2 days a week. 3 days rest.

Squat, OHP, deadlift Thats all i do and all i need 😄

Eventually a heavier row like Barbell rows will help do being added in along with chin-ups

ive been doing only compound workouts within 4 months until now as a beginner, im 58kg 5'4 but i can now do deadlifts total of 50kg 4 sets 6 reps for the first time, I'm surprised that i can carry that much now.

I gave a thumbs up just for the Suicidal Tendencies cap \,,/

You can build a whole program based on those. That's all I'm doing if I return to barbell I do kettlebells but I would seriously have those and add bodyweight stuff with kettlebells program it well and that's it if you don't want to bodybuild then that's your best bet.

Very important,i still do them while i mainly do calestetics and work them into my ppl split,im not only lean im built big because of the big 4

Dead lift is the king. Leans me out every time.

TRY STEEP INCLINES, PULLUPS, DEADS, LEG RAISES, AND SQUATS TO GET A BETTER BALANCE.

Not keeping it simple, efficient and cheap is the best way to prevent someone from getting started.

Great job on the video thanks very interesting

The deadlift is an incredible exercise when done with the right form. Problem is, most people have crappy form. One wrong time and you could be hurt permanently. Not worth it at all for me personally. Works the whole entire posterior chain. Like I said an incredible exercise, but be careful. Also for us guys in our 40’s be careful with the barbell bench press. Pec tears seem to be pretty common. #KEEPPUSHING

Sweet Suicidal Tendencies hat! I used to have one of those when I was a kid.

Add rows and pull-ups and you are doing even better.

Bro the formula to getting in shape is easy. Follow the jail routine. We had weights but only used them some times. Most dudes used Callies to get jacked. I was in there with people we didn't have proteinsl shakes pre work out or nothing from out here. We ate oatmeal, peanut butter and jelly sandwiches, rice, Mackerel, tuna, Chilli meals and chicken breast or summer sausage. We slept around 12 or 1-4 or 3. Wake up- work out 7 to 10 or 11 500 push up and pulls. After afternoon lock down or sleep We go out 500 push ups dips and pull-ups each We lock down again until 5pm Come out Do another 500 push ups pulls and dips or sqauts everyday until 9 then eat a hefty meal and sleep. The push ups were never the same the were always done 5o targets different parts of the upper body. So the push-ups we did in the morning are different from the pushups we do later in the evening ot afternoon. Same with pull-ups When you become used to the count you increase the numbers of reps So instead of 500 do 700. Everyday with only two days off. These dudes i was with in there I wish i could find men this determined and dedicated to working out. The way they push each other and hold each other accountable is unlike anything i seen before. I looked the best i have ever looked in my life back then. Trying get back on it now at 34 not as easy. The push ups and pulls and dips only kept us in a mode where you could still throw a punch or move like a boxer. Where as all these guys on weights cant move because their too tight. Because we have work and all that there's no way we could dedicate all this time to exercise like inmates but trust me do what they do and you'll see things change. Dips pull ups different variations of pushups and Tyson sqauts everyday. Every set of pushup done in sets of 100 each or 80. Hanging leg raises on the pull up bar and sits up are also essential. In jail you see almost all the men have some kind of muscular physique. Not the same as going to the gym where only a small amount of the men working out are ripped or jacked. I think it's because that survival mode always but outside is just as dangerous as jail. It's just out here we have more distractions. So working out is not easy. I was only 18 and the smallest guy in the room but I could like 110 pound dumbbells on shoulder military press. Although I'm bigger now i cant lift the same weight i did before. So i was actually stronger when i was around 160. Now im 200.

Squat, pull-up, dip, deadlift, press.

That's the 5x5 program though... not that bad for a few months

Would it be okay if i did these 3x a week with push ups and ran the other days?

I think you have to add a row or pull-up to this and call it the Big 5. Those 4 don't really hit the biceps or lats very well. A lot of legs, delt, chest, and, tricep work.

I do squat, deadlift, incline bench, and chest support row, 2-3 times a week, I feel strong asf.

I want to see Saul roll 🥋! Please post one session on IG or somewhere 🙏🏽

Let's be honest, really no one is just only doing these 4 exercises. But if your workouts are based around these 4 lifts being a bulk then you're not going to not be strong at the end of the day. The average Joe just wants to look good naked and be kinda strong

I do the big 1, I sit down on the couch watching it's always sunny and eat Doritos.

Excellent Information Video

Lateral and torsion. Ur using a long heavy weight u have to keep flat amd not twisting so...

Replace bench press with pull ups. Do animal flow movements twice a week, curls, and go hiking.

Just started working out at 40, and I'm doing.... Bench press Incline bench press Barbell curl Overhead press Bent over row Squats Dead lifts Start each exercise with a light weight and do 2 sets of 10 reps, 30 seconds rest inbetween. Main sets with upped weight (spent a week playing about to find my workimg weight) and working towards 3 sets of 12 to failure or close too, at the moment getting between 12, 10, 8 reps (1.5 min rest times) Once I'm hitting 12 reps each set on all, I'll up the weight again and so on. Planning on keeping it the same for 6 months and once my strengths up I'll add dips and push up, then start looking at a few cable machine exercises to mix it up now and again...... Im also keeping a record of weight lifted, reps per set and aiming to beat the reps on every next work out day untill I'm at 12 reps , if after doing 2 sets getting to 12 easily the last set I add micro plates, on then next work out start at what ive just lifted including the micros and keep proceeding to add weight to the bar. Doing the top 5 in this list 3 times a week (mon, wed, fri) then squats Tuesday and deads on Thursday...looking at adding in the sunday as i feel my body can take it and rotate!... Hope that makes sence 💪🏻😆

You’re not doing one single exercise(horizontal /vertical pull) where your lats are the primary.

Squat bench and the power clean very good work out 🏋️

I’ve been doing just compound lifts and been on carnivore, im strong as hell

Big four lifts are good choice overall. However, these do nothing for upper body pulling muscles. I would add weighted/bodyweight pull ups or chin ups. Or rows if chins are not possible. Secondly, I would replace bench with weighted dips as they are better for chest, don't take away shoulders mobility, and have better carryover in real life and sports environment (more functional).

How many sets should you do of each exercise of the Big 4

Tl:Dr Great for the short term 6 months are so. Good not optimal.

Why shoulder press and not a pulldown.. I feel like just swapping shoulder press for underhand lat pulldown then it would be sufficient. But without that swap I feel major muscles are lacking

All right, guys. I would like to start gyming. I am twenty-eight kilometers from the nearest gym. I have a barbell; I would like to get the most out of working out three times a week. Does anyone have any suggestions? Or a RU-vid channel recomendation?

Thank you!

I don't always enjoy that clip but when I do I can find the full episode here 👈 or I can find other clips over here 👉 and I'll be sure to subscribe 👆

I have had a lot of success on Jim Wendler's 5/3/1

Dude I literally do the basics twice a week and i ad pull ups and dips and curls calfs and abs

I've had issue with tendons on several isolation exercises so I decided to move away from them for timebeing. Does only doing Major compound exercises sound like a good game plan? ie. Bench, Shoulder Press, Rows and Legs. TIA for your guidance.. Also, I am 2 seconds away from 50 and mostly lifting for strength and whatever hypertrophy comes from that mindset.

I've been looking into working out lately. I work out mostly during the week days at 6:30 in the morning. I got roughly 30 mins to an hour to finish. Was hoping to get an answer on this. Would doing the big 4 (maybe bent over rows too) 3 days a week (monday, wednesday, friday) and doing isolation work on tuesday and thursday work?

When we are talking abou the big lifts are we including their variations as well? Let alone benchpress has so many variations like close grip, paused, incline, decline, floor -, spoto-, larsen-press etc.

So what are the big four

But how about isolation exercises for arms? Are the big compound lifts gonna get you big arms (biceps & triceps)? Of course, the barbell squat, bench press, deadlift & overhead press are awesome movements though as Sal was saying initially, it’s not 100% optimal.

If I want to ask these type of questions where can I ask them at

Would this be the ideal beginner workout

Most of the time i do the big 5 its the best way to train if you’re not consistent

I think a row is more important in a big 4 than a overhead press.

what would you add in terms of accesory work to the big 4?

As only having one leg squats are out for me

Duuude I literally just starting doing these compound lifts for my jiu jitsu.

Just to share with you guys, I've been training full body for like, 5 years, and in this period, I could find what works and what does not for me. My training split is like this: Workout A Front Squat Dumbbell Deadlift Reverse Lunge Weighted Dips Weighted Pull ups Bench Press Cross over Row Military Press Skull Crushers Workout B Barbell Deadlift Front Squat Goblet Squat Weighted Dips Barbell bent over Row Incline bench Press Lat pull down Shoulder Press Biceps curls Hope someone can also benefit of that!