Get Stronger Recommended program

Barbell Starter 3×5

Your first barbell program: learn the squat, bench press and deadlift with sets of five and plenty of rest, plus lat pulldowns and planks. Start light and add a little weight each session.

9exercises

40min

17sets

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Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Main 5 exercises

Barbell Back Squat

3 sets 5 reps Quadriceps

rest 150s

Barbell Bench Press

3 sets 5 reps Chest

rest 150s

Barbell Deadlift

2 sets 5 reps Lower Back

rest 180s

rest 90s

rest 45s

Cool-down 2 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s