Tiered linear progression for beginners and intermediates. Tier 1: low-rep heavy compounds. Tier 2: moderate rep compounds. Tier 3: high-rep isolation. 3 days/week.
Full Body (Tiered) · 3 days a week · about 60 minutes a session · beginner · goal: Strength and muscle growth · by Cody LeFever
Weekly plan
Day 1 — Squat & Bench
Barbell Back Squat 5 x 3
Barbell Bench Press 4 x 10
Lat Pulldown 3 x 15+
Dumbbell Lateral Raise 3 x 15+
Day 2 — Overhead & Deadlift
Barbell Overhead Press 5 x 3
Conventional Deadlift 4 x 10
Dumbbell Row 3 x 15+
Cable Tricep Pushdown 3 x 15+
Day 3 — Bench & Squat
Barbell Bench Press 5 x 3
Barbell Back Squat 4 x 10
Pull-Up 3 x 15+
Barbell Curl 3 x 15+
Notes
T1 progression: add weight when you hit all reps. T2 progression: 3×10 → 3×15 → 4×10 → 4×15 → 5×10, then add weight and restart at 3×10. T3: just keep it easy, high reps. When T1 stalls, run it as AMRAP, then reset to 85% for 4 weeks.
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