Plan description
There are two workouts, A and B. You swap between them, three days a week.
Most lifts are three sets of five. Start with the empty bar (20 kg / 45 lb), or lighter.
Every time you get all your reps, add a little weight next session. Small steps add up fast.
Before this plan, it is best to have done:
Barbell strength overview
This plan runs for 12 weeks, 3 sessions a week.
Rest at least one day between workouts. Monday, Wednesday, Friday works.
The week
| Weeks | Monday | Wednesday | Friday |
|---|---|---|---|
| 1, 3, 5… | Workout A | Workout B | Workout A |
| 2, 4, 6… | Workout B | Workout A | Workout B |
Workout A
Do the lifts in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Squat | Bar on your back. Sit down between your heels. | 3 × 5 |
| Bench press | Lower the bar to mid-chest. Press it up. | 3 × 5 |
| Barbell row | Lean forward, back flat. Pull to your belly. | 3 × 8 |
Workout B
Do the lifts in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Squat | Bar on your back. Sit down between your heels. | 3 × 5 |
| Overhead press | Bar at your shoulders. Press it overhead. | 3 × 5 |
| Deadlift | Plates on, bar over mid-foot. Flat back. Stand tall. | 1 × 5 |
The rules
- Warm up each lift with a few lighter sets first.
- Squat and bench inside a rack, safety bars just below your lowest point.
- Got all your reps? Add 2.5 kg (5 lb) to squat and deadlift, less to the rest.
- Missed reps at one weight three sessions running? Take 10% off and build back up.
- Every 5 or 6 weeks, or when worn out, take an easy week: half the sets, 10% lighter.
- Rest two to three minutes between your main sets. Up to five when it gets heavy.
- New to the bar? Ask a coach to check your squat and deadlift in week 1.
Your lifts, week by week
Once a week, write the weight you used and the reps you got on your last set.
The PDF has a page for it, one row each for: Squat, Bench press, Barbell row, Overhead press, Deadlift. The spreadsheet log works out your next weights for you.
After week 12
Adding weight every session can't go on forever. When it stops working, slow it down.
| Next step | What it is |
|---|---|
| Still adding weight? | Keep going the same way. Use the easy week when you need it. |
| Stuck a lot? | Add weight once a week instead of every session. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Based on 5 sources
- How many sets and reps, and how heavy, for strength and sizeGuidance · 2026 · Med Sci Sports Exerc
- Integrating deloading into strength training: a Delphi consensus2023 · Sports Med Open
- Deloading practices in strength and physique sports: a cross-sectional survey2024 · Sports Med Open
- Rest interval duration and muscular strength: a systematic review2018 · Sports Med
- Physical activity fact sheet2024 · who.int
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