Day 1: Full Body A
Squat and bench as the anchors; a horizontal pull to balance.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | RPE 7 |
| Barbell Bench Press | 3 | 5 | RPE 7 |
| Barbell Row | 3 | 6-8 | RPE 8 |
| Standing Overhead Press | 2 | 8-10 | RPE 8 |
| Plank | 3 | 30-45 sec | – |
Beginner Linear Progression (Full Body)
A simple 3-day full-body program that adds weight to the main barbell lifts every session, the fastest way for a beginner to build a strength base.
- Days / week
- 3
- Split
- Full Body
- Goal
- Strength
- Level
- Beginner
Who this is for
Brand-new lifters (and returners) who want a straightforward, proven full-body start built on the main barbell lifts.
Expected commitment: 45-60 min per workout, 3 workouts per week.
Prerequisites: Access to a barbell, rack, and plates. No prior programming experience needed: this is a first program.
Full week breakdown
Day 2: Full Body B
Squat again, overhead press as the main upper lift, and a deadlift.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | RPE 7 |
| Standing Overhead Press | 3 | 5 | RPE 7 |
| Barbell Deadlift | 1 | 5 | RPE 8 |
| Lat Pulldown | 3 | 8-10 | RPE 8 |
| Hanging Knee Raise | 3 | 10-15 | RPE 8 |
Day 3: Full Body A
Repeat the A-day pattern; the third session of the week.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | RPE 7 |
| Barbell Bench Press | 3 | 5 | RPE 7 |
| Barbell Row | 3 | 6-8 | RPE 8 |
| Dumbbell Shoulder Press | 2 | 8-10 | RPE 8 |
| Plank | 3 | 30-45 sec | – |
How to progress this program
Linear progression is the simplest thing that works for a new lifter: train the main barbell lifts three times a week, and add a small amount of weight every session while you can. Beginners recover fast enough to get stronger workout-to-workout, so there is no reason to complicate it: the bar going up each session is the entire program.
The full-body layout means the big lifts get trained frequently, which is exactly what drives fast early skill and strength gains. Squat anchors every session; bench and overhead press alternate as the main upper lift; a row and a pulldown keep the back balanced with the pressing.
On MuscleBuddy this runs with linear progression by default. Stay at RPE 7 on the main lifts early (they should feel controlled, not maximal) and the engine adds load each session. When you finally miss reps two sessions in a row, it backs the weight off and lets you build through it again, which is the normal, expected end of a beginner run.
Keep it boring and consistent. Most people leave this kind of program too early chasing variety; the ones who add weight patiently for a few months build the strength base that makes every later program easier.
Frequently asked questions
- How much weight should I add each session?
- A small jump on lower-body lifts and a smaller one on upper-body lifts. MuscleBuddy proposes the increment based on the lift and your logged reps. The goal is the smallest jump you can keep making, not the biggest one you can survive once.
- Only one set of deadlifts: is that enough?
- For a beginner, yes. Deadlifts are demanding to recover from, and a single hard set of five added to each session drives plenty of progress without wrecking the rest of your week. Volume goes up later, when you actually need it.
- When do I move on from this program?
- When you can no longer add weight session to session even after resetting, usually a few months in. That stall is the signal to graduate to a program with more planned variation, like an upper/lower or a percentage-based block.
Start this program for free
MuscleBuddy auto-advances weights, tracks every set, and adjusts when you stall.
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