Beginner barbell strength program: 3 days per week, alternating workouts A (Squat, Bench Press, Deadlift) and B (Squat, Overhead Press, Power Clean). Add weight every session (linear progression).
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Week 1 (A-B-A)
Day 1 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Bench Press | 3×5 | 180 sec |
| Barbell Deadlift | 1×5 | 180 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 180 sec |
| Power Clean | 5×3 | 180 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Bench Press | 3×5 | 180 sec |
| Barbell Deadlift | 1×5 | 180 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 2 (B-A-B)
Day 1 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 180 sec |
| Power Clean | 5×3 | 180 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Bench Press | 3×5 | 180 sec |
| Barbell Deadlift | 1×5 | 180 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 180 sec |
| Power Clean | 5×3 | 180 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Starting Strength is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.