Original starter · 6 weeks
3-Day Beginner Barbell Strength
Learn the big barbell lifts and add weight every week with three short full-body sessions.
6weeks
3days a week
18sessions
215working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 35 | 22 | −37% |
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| Total reps | 226 | 140 | −38% |
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| Reps per set | 6.5 | 6.4 | −1% |
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| Average RPE | 6.3 | 4.8 | −24% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
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| Bench Press | 3 × 5 | RPE 6 | 03:00 |
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| Barbell Row | 3 × 8 | RPE 6.5 | 02:00 |
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| Dead Bug | 2 × 8-10 | RPE 6 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 6.5 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 03:00 |
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| Deadlift | 1 × 5 | RPE 6 | 03:00 |
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| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
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| Side Plank | 2 × 8-10 | RPE 6 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 03:00 |
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| Bench Press | 3 × 8 | RPE 6.5 | 02:00 |
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| Barbell Row | 3 × 5 | RPE 6 | 03:00 |
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| Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
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| Farmer Carry · 30 m | 2 × 1 | RPE 6 | 01:30 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 03:00 |
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| Bench Press | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dead Bug | 2 × 8-10 | RPE 6.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Deadlift | 1 × 5 | RPE 6.5 | 03:00 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Side Plank | 2 × 8-10 | RPE 6.5 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 7 | 02:00 |
|---|
| Barbell Row | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Farmer Carry · 30 m | 2 × 1 | RPE 6.5 | 01:30 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Deadlift | 2 × 5 | RPE 7 | 03:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Side Plank | 3 × 8-10 | RPE 7 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Barbell Row | 3 × 5 | RPE 7 | 03:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7 | 01:30 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
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| Bench Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Deadlift | 2 × 5 | RPE 7.5 | 03:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Side Plank | 3 × 8-10 | RPE 7 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Barbell Row | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7 | 01:30 |
|---|
Week 5
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
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| Bench Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 8 | 02:00 |
|---|
| Dead Bug | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 8 | 02:00 |
|---|
| Overhead Press | 3 × 5 | RPE 8 | 03:00 |
|---|
| Deadlift | 2 × 5 | RPE 8 | 03:00 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Side Plank | 3 × 8-10 | RPE 7.5 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 03:00 |
|---|
| Bench Press | 3 × 8 | RPE 8 | 02:00 |
|---|
| Barbell Row | 3 × 5 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Farmer Carry · 30 m | 3 × 1 | RPE 7.5 | 01:30 |
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Week 6
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 4.5 | 03:00 |
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| Bench Press | 2 × 5 | RPE 4.5 | 03:00 |
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| Barbell Row | 2 × 8 | RPE 5 | 02:00 |
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| Dead Bug | 1 × 8-10 | RPE 4.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8 | RPE 5 | 02:00 |
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| Overhead Press | 2 × 5 | RPE 4.5 | 03:00 |
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| Deadlift | 1 × 5 | RPE 4.5 | 03:00 |
|---|
| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Side Plank | 1 × 8-10 | RPE 4.5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Bench Press | 2 × 8 | RPE 5 | 02:00 |
|---|
| Barbell Row | 2 × 5 | RPE 4.5 | 03:00 |
|---|
| Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Farmer Carry · 30 m | 1 × 1 | RPE 4.5 | 01:30 |
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