Barbell 5×5

Beginner, 3 days a week, 12 weeks

The classic way to get strong: three big barbell lifts a session, five sets of five, and a little more weight every time you hit all your reps. Two workouts, A and B, take turns three days a week.

The days

1. 1Workout A

   • Barbell squats 180 s rest 5 × 5
   • Barbell bench press 180 s rest 5 × 5
   • Barbell bent over row pronated grip 150 s rest 5 × 5

2. 2Workout B

   • Barbell squats 180 s rest 5 × 5
   • Standing shoulder press barbell 150 s rest 5 × 5
   • Trap bar deadlift 180 s rest 1 × 5