Full body / Weekly plan
Three-day strength
A strength-focused A/B routine built around the squat, bench press, deadlift and overhead press. Lower repetition ranges and longer rests support focused practice.
Your training week
Strength A
3| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell squatSee technique ↗ | 3 × 5 | 180sec |
 Barbell bench pressSee technique ↗ | 3 × 5 | 180sec |
 Barbell bent-over rowSee technique ↗ | 3 × 6–8 | 120sec |
Strength B
4| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell deadliftSee technique ↗ | 2 × 5 | 180sec |
 Standing barbell pressSee technique ↗ | 3 × 5 | 150sec |
 Lat pulldownSee technique ↗ | 3 × 8–10 | 120sec |
 Forearm plankSee technique ↗ | 3 × 30–45sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Alternate A/B/A and B/A/B each week. Use loads you can control for all five repetitions and keep two repetitions in reserve. Add the smallest load only after all sets are clean. Deadlifts use two working sets to manage fatigue.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.