StrengthBeginner12 weeks3 workouts per week55 minutes

Start: Linear Progression

First 12 weeks with a barbell: the fastest strength gains of your life

Who it’s for

Never trained with a barbell before or returning after a long break.

How it works

Linear progression: as long as your body recovers within 48 hours, the weight increases every workout. You can only do this at the very beginning, which is why beginners don't need complex schemes—they just waste this valuable window.

Weekly layout

ASquat, bench, rowsquat · chest press · row · core: anti-extensionStart this workout →BSquat, overhead press, lat pulldownsquat · overhead press · pulldown · core: anti-extensionStart this workout →ARepeat Day Asquat · chest press · hinge · core: anti-rotationStart this workout →

How load increases

3 sets of 5 reps. Add 2.5 kg on presses and pulls, and 5 kg on squats every workout. If you miss reps twice in a row, drop the weight by 10% and work your way back up.

Deload

No scheduled deload: the 10% reset after two failed workouts serves as your deload.

Tailored to your health

Some exercises will be automatically swapped or removed based on your health profile:

Herniated discHypertensionOsteoporosis

Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537