Familiar · 3 days a week

Strength

Fewer reps, heavier bars. Progress on squat, bench and overhead press.

Barbell bench, overhead press, squat and Romanian deadlift lead the relevant sessions. Longer rests and lower compound rep targets emphasize practicing these lifts. Needs: A barbell, squat rack, bench and cables.

  • You want a bigger squat, bench and overhead press
  • You’re comfortable with barbell lifts

Not the right fit if you’ve never squatted with a barbell. Learn the lifts in Beginner Fitness first.

Heavier sets of fewer reps, built up gradually, are the standard way to train for strength in the ACSM’s 2026 guidance. ACSM 2026 resistance-training position stand

Your week

  1. Mon
    Full Body6 exercises · about 67 min
    Exercises
    • Barbell back squat2 × 4–6
    • Barbell Romanian deadlift2 × 6–8
    • Barbell bench press2 × 4–6
    • Lat pulldown2 × 6–8
    • Seated cable row2 × 6–8
    • Dead bug2 × 6–10
  2. Tue
    Rest
  3. Wed
    Full Body6 exercises · about 67 min
    Exercises
    • Barbell back squat2 × 4–6
    • Barbell Romanian deadlift2 × 6–8
    • Barbell bench press2 × 4–6
    • Lat pulldown2 × 6–8
    • Seated cable row2 × 6–8
    • Dead bug2 × 6–10
  4. Thu
    Rest
  5. Fri
    Full Body6 exercises · about 67 min
    Exercises
    • Barbell back squat2 × 4–6
    • Barbell Romanian deadlift2 × 6–8
    • Barbell bench press2 × 4–6
    • Lat pulldown2 × 6–8
    • Seated cable row2 × 6–8
    • Dead bug2 × 6–10
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Three sets on every main lift instead of two, in a 5–8 rep week before heavier 4–6 rep sets in week 5.

    42 working sets a week, up from 36.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.