Beginner Strength Training – Full Body 5x5

About the plan

12-week strength training plan for people just starting out in the weight room, with three full-body sessions a week on Monday, Wednesday and Friday. The structure follows the well-established linear progression of beginner strength programs: two alternating workouts, A and B, built on squat, bench press, row, overhead press and deadlift, so that each movement pattern appears one and a half times a week. The first three weeks are for technique, with three sets of ten reps at a light load; from the fifth week the plan moves into the classic 5x5 and the load goes up every session — about 2.5 kg (5.5 lb) on upper-body exercises and 5 kg (11 lb) on lower-body ones — while strength still responds quickly in this phase. Weeks 4 and 8 are deloads to consolidate the load and week 12 is an assessment. Accessory exercises for pulling, calves, biceps, triceps and core round out the session without taking energy from the main exercises. If you stall at a load for three sessions in a row, reduce it by ten percent and start climbing again.