# Right programme for time and strength

**URL:** <https://forum.barbellmedicine.com/t/right-programme-for-time-and-strength/17351>\
**Category:** Training Q&A \[Moderated\]\
**Tags:** training, training-template, programming\
**Created:** [March 31, 2025, 2:38pm UTC](https://forum.barbellmedicine.com/t/right-programme-for-time-and-strength/17351 "2025-03-31T14:38:45Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![orestes.soldatos](https://avatars.discourse-cdn.com/v4/letter/o/65b543/32.png) [@orestes.soldatos](https://forum.barbellmedicine.com/u/orestes.soldatos)\
**Post date:** [March 31, 2025, 2:38pm UTC](https://forum.barbellmedicine.com/t/right-programme-for-time-and-strength/17351/1 "2025-03-31T14:38:45Z")

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Hi team,

I just finished the shoulder rehab. Previously I have been trying for 5 years, but not so much strength focused. Not a great lifter, I am 45 years old and weight 154 lbs. My lifts are

High bar squat: 183 lbs x 5 reps, 3 sets  
Deadlift: 232 lbs x 5reps, 3 sets  
Press: 77 lbs x 6reps, 4 sets  
Bench: 121 lbs x 6reps, 4 sets

I don’t seem to be able to do low bar squat, without shoulder getting injured(that is how I ended up with the shoulder rehab).

I am looking now for a program to increase strength/power, with some cardio as well. However I have time constraints, I can spend 1 hour at the gym 3 times a week.

What would you recommend?

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [March 31, 2025, 2:42pm UTC](https://forum.barbellmedicine.com/t/right-programme-for-time-and-strength/17351/2 "2025-03-31T14:42:57Z")

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Hi there!

Thanks for the post and welcome! 🙂

I’d favor the [Time Crunch program](https://www.barbellmedicine.com/shop/training-templates/strength/time-crunch-template/). It comes with a number of different training programs to suit various applications. I think one of the 3-day strength programs would be ideal for you.

FWIW, I don’t think you need to [low bar squat t](https://www.barbellmedicine.com/blog/does-bar-placement-in-the-squat-matter/)o get the most out of your training. It produces about the same stimulus on the body as other squat variations. No better, no worse…just a bit different.

-Jordan