5 sets of 5 reps on major compounds, alternating A and B workouts 3× per week. Similar to Starting Strength but with more sets. Add 2.5 kg every workout.
Full Body A/B · 3 days a week · about 60 minutes a session · beginner · goal: Strength · by Mehdi Hadim
Weekly plan
Workout A
Barbell Back Squat 5 x 5
Barbell Bench Press 5 x 5
Barbell Row 5 x 5
Workout B
Barbell Back Squat 5 x 5
Barbell Overhead Press 5 x 5
Conventional Deadlift 1 x 5
Workout A (repeat)
Barbell Back Squat 5 x 5
Barbell Bench Press 5 x 5
Barbell Row 5 x 5
Notes
Train Mon/Wed/Fri alternating A/B/A then B/A/B. Add 2.5 kg (5 lbs) every workout. If you fail a weight 3 times, deload 10% and work back up. Keep rest periods 90–180s for compounds.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms