Novice 3×5 Strength Program
Few lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
About the program
The plan runs on the fact that a novice can add weight almost every session. Three work sets of five are less fatiguing than 5×5, so linear progress lasts longer. The deadlift is one heavy set, and the power clean teaches you to move the bar from the floor fast.
Days A and B alternate three times a week. You squat every session.
Who it is for
Lifters new to the gym who want a strong base without extra exercises. Works for any age and gender — the weights are your own.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Workout A
7 sets
Workout B
11 sets
How to progress
Add 2.5 kg to squat and deadlift and 1–2.5 kg to the presses every session. When you stall twice in a row, halve the jump or move on to the 4-day upper/lower plan.
Similar programs
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
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