FitnessieWho it's for
Beginners in their first months of barbell training, or anyone returning after a long break.
How it works
Two workouts, A and B, alternate across three training days, so one week is A-B-A and the next is B-A-B. Both start with squats; A adds the bench press and a deadlift, B adds the overhead press and a barbell row.
The rule is simple: if you got every rep last time, add weight this time: 10 lb on squats and deadlifts, 5 lb on the upper-body lifts. Beginners can keep this up for a surprisingly long time because their bodies adapt faster than an experienced lifter's.
When a lift misses three sessions in a row, it drops 10% and builds back up, which usually carries it past the old sticking point.
Equipment: barbell, rack, bench. To start you'll need: Squat (Barbell) starting weight, Bench Press (Barbell) starting weight, Overhead Press (Barbell) starting weight, Deadlift (Barbell) starting weight, Bent Over Row (Barbell) starting weight.
The program
3x5 A
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 3×5 | Your starting weight | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bench Press (Barbell) | 3×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Deadlift (Barbell) | 1×5 | Your starting weight | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
3x5 B
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 3×5 | Your starting weight | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Overhead Press (Barbell) | 3×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bent Over Row (Barbell) | 3×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
Questions
What should my first weights be?
Lighter than you think: a weight you could do for 5 easy, clean reps. The early sessions are for practice, and the weight catches up fast.
How long can I run it?
Usually a few months. When lifts stall even after a reset, move to something with more variety, like GZCLP or the Texas Method.
Why only one set of deadlifts?
Deadlifts are heavy on the whole body, and you've already squatted. One hard set is enough to keep it moving.
Related programs
-
5x5 Linear Progression
Two alternating full-body barbell workouts of five sets of five, three days a week, adding weight every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle
-
Greyskull LP
A three-day beginner program built on two sets of five plus a last set taken as far as you can, with weight added every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle
-
GZCLP
A four-day beginner-to-intermediate program in three tiers: one heavy lift, one moderate lift and one light, high-rep lift each day.
- 4 days a week
- Beginner
- Strength