Beginner strength
A simple 5x5 programme for complete beginners. Two workouts alternating, three days a week. Add weight every session.
8 weeks3x per week
Workout A
| Exercise | Sets | Reps | Note |
|---|---|---|---|
| Squat | 5 | 5 | Add 5 kg each session |
| Bench press | 5 | 5 | Add 2.5 kg each session |
| Barbell row | 5 | 5 | Add 2.5 kg each session |
Workout B
| Exercise | Sets | Reps | Note |
|---|---|---|---|
| Squat | 5 | 5 | Add 5 kg each session |
| Overhead press | 5 | 5 | Add 2.5 kg each session |
| Deadlift | 1 | 5 | Add 5 kg each session |
Notes
- 01Alternate A and B: A / B / A one week, B / A / B the next.
- 02Mon / Wed / Fri works well. At least one rest day between sessions.
- 03Start lighter than you think you should. Use a weight you could do for 10 reps and do it for 5. You will add weight every session early on.
- 04When you can no longer add weight every session, you have moved past beginner stage. That is a good problem.
- 05You need a barbell and a squat rack. If you don't have gym access, start with the movement breaks and build the habit first.