Who is this for?
This routine is for complete beginners to barbell strength training. If you're already comfortable with lifts like the Bench Press, Overhead Press, Row, Squat, or Deadlift, consider using a more comprehensive routine.

What is this for?
This is a "training wheels" routine: a simple, approachable program to help beginners get in the gym, learn basic barbell lifts, and build consistency. The main focus is on habit formation and incremental progress — not just in weight, but also in reps. It also minimizes the number of exercises and days, making it more manageable.

How long should I run this for?
Use this routine for up to three months. After that, transition to a more advanced program like GZCLP, 5/3/1 for Beginners, or another recommended routine with more volume and variety.

Barbell Strength Training
Alternate between two workouts with a rest day between lifting sessions (e.g. Mon/Wed/Fri). Do all sets of one lift before moving on to the next.

Workout A

• 3×5+ Barbell Rows
• 3×5+ Bench Press
• 3×5+ Squats

Workout B

• 3×5+ Chinups (or substitute)
• 3×5+ Overhead Press
• 3×5+ Deadlifts

“3×5+” means three sets of five reps, with the last set being AMRAP (as many reps as possible). Stop the AMRAP set before form breaks or bar speed slows significantly. Rest 2–3 minutes between sets and up to 5 minutes between exercises.

Progression

• Add 2.5 lbs per session to upper body lifts (Bench, OHP, Row, Chinups)
• Add 5 lbs per session to lower body lifts (Squat, Deadlift)
• If AMRAP > 10 reps, add 5/10 lbs instead
• If total reps < 15, deload by 10% next time you do that lift

Cardio and Conditioning
Do at least two sessions per week:

• One lower-intensity (e.g. walk, jog, cycle) for 15–30 minutes
• One higher-intensity (e.g. HIIT, Tabata, circuits) for 10–15 minutes
  Do cardio after lifting if on the same day.

How do I find my starting weights?
Start with the empty bar and gradually add 10–20 lbs until either form breaks or bar speed noticeably slows. That’s your starting weight. Use this for all work sets. Be conservative — this is not a max test.

What should I do if I can’t do chinups?

• Do negatives
• Use a lat pulldown machine
• Follow a pull-up progression
• Use resistance bands or an assisted machine

How do I add 2.5 lbs to upper body lifts?

• Bring your own micro plates (1.25 lbs)
• Use magnets or bands to attach 2.5 lb plates
• Move up by 5 lbs instead
• Add 5 lbs every other session
• Add a fourth set as extra volume

I’m not tired after lifting / I finish fast. Am I doing something wrong?
No. This is an introductory routine with low volume, focused on form and habit-building, not on maximizing effort.

I want to do more work. What should I do?

• Check threads on adding accessories to Phrak’s GSLP
• Do 1–3 extra sets at 70–80% of the day’s weight
• Add assistance work (1 push, 1 pull, 1 leg/core) like in 5/3/1 for Beginners

I don’t know how to do these lifts. How can I learn them?
Use the Learning and Improving Lifts page on r/Fitness for recommended resources. You can also post form checks in the Daily Threads for feedback.