ProtocolBeginnerStrength

Beginner Strength Program

A simple, proven 3-day full-body program for people who are new to barbell training or coming back after a long break. Three compound lifts per session, linear weight progression, no fluff. This is how you build a foundation that lasts decades.

Duration
12 weeks / 3 days per week
Intensity
beginner
Category
Strength

Method

13 training days per week (Mon/Wed/Fri). Never train two days in a row.
2Day A: Squat 3×5, Bench Press 3×5, Barbell Row 3×5
3Day B: Squat 3×5, Overhead Press 3×5, Deadlift 1×5
4Alternate A/B each session. Week 1: A-B-A. Week 2: B-A-B.
5Add 5 lbs to each lift every session (2.5 lbs for OHP once it slows down)
6Start lighter than you think. Form at low weight builds strength at high weight.

Outcome

50–100 lbs added to your squat and deadlift in 12 weeks. The confidence and competence to train for life.

Apps

Strong

Simple workout logger. Track sets, reps, and weight for every session.

Use with

M

Monster Rack 2.0

Rogue Fitness

X

XF Bar

Eleiko

A

AB-5200 Adjustable Bench

REP Fitness

R

Rogue Echo Bumper Plates

Rogue Fitness

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