Barbell Programs
3 programs
Strong 5x5
A simple, proven barbell program focused on building full-body strength with just three compound lifts per workout. You’ll train three times per week, alternating two sessions: Squat, Bench Press, Barbell Row (Workout A) and Squat, Overhead Press, Deadlift (Workout B). Each lift is done for 5 sets of 5 reps—except deadlifts, which are 1×5. Add weight every session to drive steady progress.
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Beginner Barbell
This routine is for anyone who is a complete beginner to strength training using barbells. If you already have experience and are comfortable with the staple barbell lifts (Bench Press, Overhead Press, Row, Squat, Deadlift), a more comprehensive routine is better for you. Perform this program 3 days a week, alternating between Workout A and B. (r/Fitness Basic Beginner Routine)
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5/3/1 for Beginners
Jim Wendler's 5/3/1 for Beginners - a proven strength program built on four core lifts: Squat, Bench Press, Deadlift, and Overhead Press. Each 3-week cycle progresses through different rep schemes (5/5/5+, 3/3/3+, 5/3/1+) at increasing percentages of your training max. Includes First Set Last (FSL) supplemental work and push/pull/single-leg assistance.
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