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3-day strength workout plan Barbell Basics
The five main lifts on a light, repeatable three day rotation with long rests and low reps. Technique first, then a small jump each week.
- Level
- Beginner
- Days a week
- 3
- Per session
- 32–36 min
- Goal
- Strength
- Equipment
- Barbell, Cable Machine, Machine, Dumbbell, Kettlebell
Workout schedule
3 days a week · 11 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~36 min Squat Focus
-
Barbell Squat
Quads · Barbell
3 sets of 5 reps · 3:00 rest
3:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Bench Press
Chest · Barbell
3 sets of 5 reps · 3:00 rest
3:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Triceps
- Exercise level
- Intermediate
-
Machine Seated Cable Row
Lats · Cable Machine
3 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Beginner
-
Hand Plank
Abs · Bodyweight
3 sets of 30s · 1:00 rest
1:00 rest
- Movement
- Core
- Primary
- Abs
- Exercise level
- Beginner
Day 2 · ~35 min Press Focus
-
Barbell Overhead Press
Front Delts · Barbell
3 sets of 5 reps · 3:00 rest
3:00 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Intermediate
-
Barbell Deadlift
Abs · Barbell
2 sets of 5 reps · 3:30 rest
3:30 rest
- Movement
- Hinge
- Primary
- Abs, Traps
- Also works
- Glutes
- Exercise level
- Intermediate
-
Wide-Grip Lat Pulldown
Lats · Cable Machine
3 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Abs, Biceps, Front Delts, Traps
- Exercise level
- Beginner
-
Machine 45 Degree Back Extension
Abs · Machine
3 sets of 12 reps · 1:00 rest
1:00 rest
- Movement
- Hinge
- Primary
- Abs
- Exercise level
- Beginner
Day 3 · ~32 min Full Lift
-
Barbell Squat
Quads · Barbell
3 sets of 5 reps · 3:00 rest
3:00 rest
- Movement
- Squat
- Primary
- Quads
- Also works
- Glutes
- Exercise level
- Intermediate
-
Barbell Incline Bench Press
Chest · Barbell
3 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Intermediate
-
Dumbbell Row Unilateral
Lats · Dumbbell
3 sets of 8 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats, Traps
- Also works
- Biceps
- Exercise level
- Beginner
-
Kettlebell Farmers Carry
Forearms · Kettlebell
3 sets of 30m · 1:30 rest
1:30 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
About this plan
Who it's for
For anyone new to training, or coming back after a long break. You'll need the equipment listed above.
Not the right fit?
- Training at home: Bodyweight Strength Foundations, beginner, 3 days a week, no equipment.
How to progress
Strength comes from lifting a little heavier over time.
- Hit the target. Complete every set at the listed target, with the last rep still clean. On the Barbell Squat that means all 3 sets of 5.
- Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Hand Plank, move to a harder variation once the target feels comfortable.
- Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.
If you miss a week: Repeat the last session you finished rather than skipping ahead.
When it gets easy: Kettlebell Strength, the same goal at intermediate level, 3 days a week.
Similar plans
Bodyweight Strength Foundations
Hard bodyweight positions held and repeated for low reps three days a week, with full rest. Progress to a harder variation, not to more reps.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- No equipment
Strength Essentials
Three days on the essential barbell patterns with just enough assistance work to stay balanced. Add weight when every set hits the target reps.
- Days a week
- 3× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym
Big Four
Four heavy days, one main lift each: squat, bench, deadlift and press. Add weight only when the last set still moves fast.
- Days a week
- 4× a week
- Session
- ~55 min
- Level
- Advanced
- Equipment
- Gym
Busy Lifter
Two efficient barbell sessions for the weeks when life wins. Everything gets trained, nothing gets wasted, and the main lifts still move up.
- Days a week
- 2× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym