Three lifts a day, a bit more each time
by openGym
Two short barbell days taken in turns. Squat every session, alternate the presses and pulls, and add a small plate whenever all the sets went well.
- Days a week
- 3
- Per session
- 50 min
- Level
- Beginner
- Goal
- Strength
- Split
- Full body
- Sets a week
- 25
The week
- Monday: Day A
- Tuesday: Rest
- Wednesday: Day B
- Thursday: Rest
- Friday: Day A
- Saturday: Rest
- Sunday: Rest
The 2 sessions
Day A
-
Barbell full squat
3 × 5 repsrest 3:00
-
Barbell bench press
3 × 5 repsrest 3:00
-
Barbell bent over row
3 × 5 repsrest 2:30
Day B
-
Barbell full squat
3 × 5 repsrest 3:00
-
Barbell standing military press
3 × 5 repsrest 3:00
-
Barbell deadlift
1 × 5 repsrest 4:00
One heavy set after warm-ups. That is the whole point.
From openGym
This is the shape most first strength programmes share: three sessions a week, squats every time, and progress measured in kilos rather than in how tired you feel.
Start lighter than your ego wants. Add 2.5 kg to the squat and deadlift, and 1 to 2.5 kg to the presses, every session you finish all the reps. When a lift stalls three times in a row, take ten percent off and build back up.
Where the work goes
25 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.
What you need
- Bench
- Barbell
Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.