Barbell Programs
4 programs
Strong 5x5
A proven 3-day barbell program built on 5 sets of 5 reps. Squat, bench, row, overhead press, and deadlift — add weight every session.
218 saves
Beginner Barbell
A beginner-friendly 3-day barbell program. Learn the five core lifts — squat, bench, row, overhead press, and deadlift — with simple linear progression.
165 saves
5/3/1 for Beginners
Jim Wendler's classic strength program built on four barbell lifts. 3-week cycles with structured progression — best for lifters ready to move beyond beginner programs.
62 saves
GZCLP
A beginner linear progression program by Cody LeFever (r/gzcl). Three tiers of lifts per workout with a smart failure protocol — when you stall, the program shifts rep schemes instead of just deloading. Significantly more balanced than most beginner barbell programs.
11 saves