This programme has a bias to the overhead press over the bench press.
The 3-day strength programme is for those with less time but still want to progress in the gym. If you can make it to the gym 3 times per week then this is the program that will keep you moving forward. This is an 18-week programme with 3 days of training per week. Training days can be organised to fit your own schedule from week to week. If you are new to training, then it’s recommended to run the beginner’s programme first.
If you do not have training shoes a pair of converse of something similar will work just fine. If you are using a lifting belt, then use it only for the competition lifts. lifting straps only for the variations. If you're not using equipment that's fine you don't need to use it.