Program Description
Build strong body using compound exercises with lighter accessories.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJun 07, 2025 02:47
- Last EditedJun 18, 2025 09:15

Summary
**Barbell Grind - 3 x 5** is a focused 10-week strength training program designed for serious lifters looking to build muscle and increase their lifting capacity. With three sessions per week, you'll tackle compound movements like squats, bench presses, and chin-ups, all structured around a 3x5 rep scheme to maximize strength gains. Each workout incorporates supersets to keep your heart rate up and your muscles challenged. Get ready to push your limits and see real progress in your strength journey!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Glute-Ham Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4A
Lateral Raise (Dumbbell)
3
8-10 reps
-
4B
Hanging Leg Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Military Press (Barbell)
3
5 reps
-
4A
Hammer Curl
3
8-10 reps
-
4B
Triceps Pressdown
3
8-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
-
2
Chin-Up (Weighted)3 Sets
5 Reps
-
3
Dip (Weighted)3 Sets
5 Reps
-
4A
Face Pull3 Sets
8-10 Reps
-
4B
Glute-Ham Raise3 Sets
8-10 Reps
-
Day 2
1
Front Squat (Barbell)3 Sets
5 Reps
-
2
Barbell Row3 Sets
5 Reps
-
3
Bench Press (Barbell)3 Sets
5 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
4B
Hanging Leg Raise3 Sets
8-10 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Pull-Up (Weighted)3 Sets
5 Reps
-
3
Military Press (Barbell)3 Sets
5 Reps
-
4A
Hammer Curl3 Sets
8-10 Reps
-
4B
Triceps Pressdown3 Sets
8-10 Reps
-