GymTrainingDay 1 — Full body ~44 min approx.
| Back Squat | 3×3x5,1x5+ |
| Barbell Bench Press | 3×5+ |
| Barbell Bent-Over Row | 3×8-10 |
| Barbell Curl | 2×10-15 |
Beginner Strength Program with the Barbell
This program is for beginners who want to get stronger with a barbell, training three days a week. It’s built on StrongLifts 5×5 and GreySkull LP: few exercises, heavy compound movements and simple linear progression — ideal for fast early strength gains.
Based on: Starting Strength, StrongLifts 5x5, GreySkull LP
Day 2 — Full body ~43 min approx.
| Back Squat | 3×5 |
| Overhead Press (Barbell) | 3×5+ |
| Romanian Deadlift | 1×5+ |
| Pull-Up | 3×AMRAPstop RIR 1 |
Progression: Add weight every session while all reps are completed; after 3 failed sessions deload −10% and build back up.
Build my program →How many reps should I do for strength?
For strength work in the 3–5 rep range on compound lifts with heavy weight. These sets load the nervous system hardest and build strength more efficiently than high-rep work.
When do I add weight to the bar?
Add +2.5 kg every session while you complete all reps. On GreySkull the last set is an AMRAP: if you had plenty left in the tank, jump the weight confidently next time.
What do I do when I stall?
After missing reps two or three sessions in a row, deload: drop the weight by 10% and build back up. That’s a normal part of linear progression, not a failure.