The definitive beginner barbell strength program. 3 days/week, alternating A/B workouts. Add weight every session. Simple, proven, effective for building raw strength fast.
Full Body A/B · 3 days a week · about 60 minutes a session · beginner · goal: Strength · by Mark Rippetoe
Weekly plan
Workout A
Barbell Back Squat 3 x 5
Barbell Bench Press 3 x 5
Conventional Deadlift 1 x 5
Workout B
Barbell Back Squat 3 x 5
Barbell Overhead Press 3 x 5
Conventional Deadlift 1 x 5
Workout A (repeat)
Barbell Back Squat 3 x 5
Barbell Bench Press 3 x 5
Conventional Deadlift 1 x 5
Notes
Train Mon/Wed/Fri. Alternate A and B each session: A/B/A one week, B/A/B the next. Add 5 lbs to squat and press each session, 10 lbs to deadlift. When you stall 3 times on a lift, reset to 90% and climb again.
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