Phrakture's beginner strength program. Two alternating workouts (A/B), 3 days per week. Every exercise ends with an AMRAP set (to technical failure). Linear progression with a 10% deload on failure.
By Phrakture (r/Fitness)
90 total workouts3 per week2-day rotation
How it works
Day structure
Workout A
mainohp3x5+
mainpullup3x5+
mainsquat3x5+
Workout B
mainbench3x5+
mainbent_over_row3x5+
maindeadlift1x5+
Exercises (6)
mainohp
mainpullup
mainsquat
mainbench
mainbent_over_row
maindeadlift
Progression rules
Add weight next workoutComplete all sets
Keep the current weightUndefined result
Deload to 10% of current weightFail in the final stage
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