Beginner Strength 5×5

3 days, big compound lifts, add weight every session.

3 days a week with a rest day between (e.g. Mon, Wed, Fri), alternating A and B. Start light. Every session you get all 5×5, add 2.5kg next time (5kg on deadlift). Miss the reps three sessions in a row on a lift: drop that lift 10% and build back up.

How this plan works

Workout A

• Back Squat (or Front Squat): 5 × 5
• Bench Press (or Dumbbell Bench Press): 5 × 5
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 5 × 5

Workout B

• Back Squat (or Front Squat): 5 × 5
• Overhead Press (or Seated Dumbbell Shoulder Press): 5 × 5
• Deadlift (or Trap Bar Deadlift): 1 × 5