NoviceFREE
Novice Linear Progression
Classic 3×5 novice barbell progression
Length
8 weeks
Frequency
3 days/wk
Level
Novice
Sessions
24
About this program
The gold-standard novice barbell program built on 3×5 linear progression. 3 days per week, two workouts: A (Squat/Bench/Deadlift) and B (Squat/Press/BB Row). Squat 3×5 every session; the deadlift is a single set of 5 and the row 5×3. Add 5 kg a session to squat and deadlift, 2.5 kg to bench, press and row, and drive for a PR every session. A lift that stops moving is not the end of the program — miss your reps 2 sessions running on the presses or row, or miss 3 sessions on squat and deadlift, and it deloads 10% and rebuilds in smaller steps. You have outgrown the novice stage when those rebuilds stop outrunning the stalls.
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 · Conventional Deadlift
High Bar SquatSquat every session, hip crease below the knee. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.3 × 5+5kg/session
Touch and Go Bench Press3×5 — press the bar in a straight line, not around your chin. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.3 × 5+2.5kg/session
Conventional Deadlift1×5 — one top set, the heaviest pull of the week. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.1 × 5+5kg/session
D2SquatHigh Bar Squat · Standing Overhead 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.3 × 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.3 × 5+2.5kg/session
BB Row5×3 rows, reset each rep tight. Prefer explosive pulls? Substitute Pendlay Row at the same sets. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.5 × 3+2.5kg/session
D3SquatHigh Bar Squat · Touch and Go Bench Press · Conventional Deadlift
High Bar SquatSquat every session, hip crease below the knee. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.3 × 5+5kg/session
Touch and Go Bench Press3×5 — press the bar in a straight line, not around your chin. Add 2.5 kg each session; miss reps 2 sessions running, deload 10% and come back in 2.5 kg steps.3 × 5+2.5kg/session
Conventional Deadlift1×5 — one top set, the heaviest pull of the week. Add 5 kg each session; miss reps 3 sessions running, deload 10% and come back in 2.5 kg steps.1 × 5+5kg/session
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