NoviceFREE
5×5 Novice Barbell
Classic 5×5 linear progression
Length
8 weeks
Frequency
3 days/wk
Level
Novice
Sessions
24
About this program
The simplest effective beginner program. Three days per week, two alternating workouts (A: Squat/Bench/Row, B: Squat/OHP/Deadlift). Week 1 is set from the baselines you confirm at enrollment; after that add 5 kg a session to squat and deadlift, 2.5 kg to bench, press and row. The upper-body lifts take the smaller jump, so they stall first. Miss your reps 2 sessions running on bench, press or row — or miss 3 sessions on squat and deadlift — and the lift deloads 10% and rebuilds in smaller steps. Stop when you can no longer recover between sessions (typically 3-6 months in for most beginners).
What's inside
24 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 88-Week Linear Progression
Program schedule
D1SquatHigh Bar Squat · Touch and Go Bench Press · BB Row
High Bar SquatSquat every session — the lift the whole programme is built around. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+5kg/session
Touch and Go Bench PressHalf the squat's jump, because it is half the muscle mass. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+2.5kg/session
BB Row5×5 to the same tempo every rep — when the last set turns into a shrug, the weight is ahead of you. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+2.5kg/session
D2SquatHigh Bar Squat · Standing Overhead Press · Conventional Deadlift
High Bar SquatSquat every session — the lift the whole programme is built around. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+5kg/session
Standing Overhead PressThe first lift to stall, every time — that is the programme working, not you failing. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+2.5kg/session
Conventional DeadliftOne work set of 5 — the heaviest thing you lift all week, and the one that needs the most rest before it. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.1 × 5+5kg/session
D3SquatHigh Bar Squat · Touch and Go Bench Press · BB Row
High Bar SquatSquat every session — the lift the whole programme is built around. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+5kg/session
Touch and Go Bench PressHalf the squat's jump, because it is half the muscle mass. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+2.5kg/session
BB Row5×5 to the same tempo every rep — when the last set turns into a shrug, the weight is ahead of you. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 5+2.5kg/session
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