Novice Barbell Strength
A simple three-day novice plan built around squat, press, bench, deadlift and row. Adds small load jumps after successful sessions and keeps extra work off the bar.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
This novice block uses small load increases after successful sessions, not automatic increases regardless of performance. Start light, log every working set, and repeat the load after an unsuccessful session.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 2 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Week 3 · Later weeks
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 4 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Week 5 · Later weeks
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 6 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Week 7 · Later weeks
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 8 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Week 9 · Later weeks
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 10 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Week 11 · Later weeks
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Week 12 · Later weeks
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Full body A
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell bench press · 3 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
Full body B
3 exercises · 60 min
- Barbell squat · 3 sets · 5 reps
- Barbell overhead press · 3 sets · 5 reps
- Barbell row · 3 sets · 5 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. The A/B structure follows a public novice barbell template. Power cleans are replaced with barbell rows. This is not an official Starting Strength course.