Original starter · 6 weeks
3-Day Barbell Basics
Learn the barbell lifts and build all-round strength in three sessions a week.
6weeks
3days a week
18sessions
240working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 37 | 22 | −41% |
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| Total reps | 312 | 181 | −42% |
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| Reps per set | 8.4 | 8.2 | −2% |
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| Average RPE | 6.8 | 5.3 | −22% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Bench Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Barbell Row | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Barbell Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Hanging Knee Raise | 2 × 10 | RPE 6.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6.5 | 03:00 |
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| Overhead Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Lat Pulldown | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7 | 01:30 |
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| Face Pull | 2 × 12-15 | RPE 7.5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Incline Bench Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Chin-Up | 2 × 10-12 | RPE 7 | 01:30 |
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| Goblet Squat | 2 × 10-12 | RPE 7 | 01:30 |
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| Skull Crusher | 2 × 12-15 | RPE 7.5 | 01:00 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Barbell Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 7 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 2 × 12-15 | RPE 8 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Goblet Squat | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Skull Crusher | 2 × 12-15 | RPE 8 | 01:00 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Barbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Skull Crusher | 3 × 12-15 | RPE 8.5 | 01:00 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Barbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Goblet Squat | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Skull Crusher | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 5
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Bench Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Barbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 9 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Goblet Squat | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Skull Crusher | 3 × 12-15 | RPE 9 | 01:00 |
|---|
Week 6
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Bench Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Barbell Row | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Barbell Curl | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 1 × 10 | RPE 5 | 01:00 |
|---|
DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 5 | 03:00 |
|---|
| Overhead Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Face Pull | 1 × 12-15 | RPE 6 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Incline Bench Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Chin-Up | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Goblet Squat | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Skull Crusher | 1 × 12-15 | RPE 6 | 01:00 |
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