Novice barbell strength training program

Workout A
Exercise (preferred; most effective)	Alternatives (based on resources and patient limitations)	Volume (repetitions [reps] × sets; frequency)*
Barbell back squat	Leg press, box squats (assisted or unassisted), goblet squats, front squats	5 reps × 3 sets; 2 to 3 sessions/week
Barbell bench press	Incline bench press, dumbbell bench press, narrow-grip bench press	5 reps × 3 sets; 1 to 2 sessions/week
Deadlift	Kettlebell deadlift, rack pulls	5 reps × 1 set; 2 to 3 sessions/week After 2 to 3 weeks, deadlift is gradually reduced to no more than once weekly
Workout B
Exercise (preferred; most effective)	Alternatives (based on resources and patient limitations)	Volume (reps × sets; frequency)
Barbell back squat	Leg press, box squats (assisted or unassisted), goblet squats, front squats	5 reps × 3 sets; 2 to 3 sessions/week
Barbell overhead press	Seated dumbbell press, T-bar rows, standing barbell or dumbbell curls	5 reps × 3 sets; 2 to 3 sessions/week
Deadlift	Kettlebell deadlift, rack pulls	5 reps × 1 set; 2 to 3 sessions/week After 2 to 3 weeks, deadlift is gradually reduced to no more than once weekly

Please refer to UpToDate topics for additional details about exercises and programming for particular patient populations.

*Repetitions, sets, and volume apply to work sets only; warm-up sets are not included.

Courtesy of Jonathon Sullivan, MD.

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