A classic beginner strength program. Two alternating workouts (A/B), 3 days per week. Squat every session, linear progression of +2.5 kg per workout (+5 kg on deadlift). Three consecutive failures trigger a 10% deload.
By Mehdi Hadim
90 total workouts3 per week2-day rotation
How it works
Day structure
Workout A
mainsquat5x5
mainbench5x5
mainbent_over_row5x5
Workout B
mainsquat5x5
mainohp5x5
maindeadlift1x5
Exercises (5)
mainsquat
mainbench
mainbent_over_row
mainohp
maindeadlift
Progression rules
Add 2.5 kg and reset to the first stageComplete the final stage
Move to the next stage (fewer reps, more sets)Fail in the middle of the program
Deload to 10% of current weightFail in the final stage
Stages
3 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.
This site uses a technical cookie necessary to maintain your session. We do not use tracking cookies. We use Plausible Analytics (no cookies) to improve the service. More information