Beginner Strength Barbell, 3 days
Three workouts a week built on the barbell lifts in sets of five. The plan lives on steady progression: add the smallest plate your gym has to each lift whenever all its sets of five are complete.
- Level
- Beginner
- Goal
- Gain strength
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Strength Workout A
Squat, bench press, and barbell row, three sets of five each. Add the smallest plate your gym has whenever all three sets of five are complete; if a set fails, repeat the weight next workout.
4 exercises- Barbell Back Squat3 sets × 5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Barbell Bench Press3 sets × 5 reps2 warm-up setsRest 3:00
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Bent-Over Barbell Row3 sets × 5 reps1 warm-up setRest 2:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Plank3 sets × 30 secRest 1:00
Hold a straight line from head to heels with the glutes and abs tight; stop the set when the hips start to sag.
Strength Workout B
The squat, then the overhead press and one heavy set of five deadlifts after three warm-up sets. Add the smallest plate whenever every set of five is complete.
4 exercises- Barbell Back Squat3 sets × 5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Standing Barbell Overhead Press3 sets × 5 reps2 warm-up setsRest 3:00
Brace your glutes and abs so the ribs stay down, and press to a full lockout overhead without leaning back.
- Deadlift1 set × 5 reps3 warm-up setsRest 3:00
Start with the bar over mid-foot, brace, and push the floor away; if pulling from the floor is uncomfortable, use the trap bar.
- Lat Pulldown3 sets × 8–12 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
Strength Workout C
The squat and the bench press, a lighter Romanian deadlift for the hamstrings, and core work. Rest at least a day between workouts.
4 exercises- Barbell Back Squat3 sets × 5 reps2 warm-up setsRest 3:00
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Barbell Bench Press3 sets × 5 reps2 warm-up setsRest 3:00
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Dead Bug3 sets × 8–12 repsRest 1:00
Press your lower back into the floor and lower the opposite arm and leg slowly; stop before the back arches.
