6-Day Squat Bench Row

Program Description

Build strength with just a barbell and compound movements. Keep it simple and don't stress. Start VERY light. Use just the bar if you aren't sure. Increase the weight on the bar (total weight, not each side) every training day. Add more if you think you can. Don't be dumb and overdo it though. Squat-10-20 lbs Bench-5-10 lbs Row-5-10 lbs Rest 2-5 minutes between sets. Accessories- if you want to add accessories, do it. Just don't go overboard. Dips, pushups, pull/chinups, kettlebell swings, curls, doesnt matter what just pick something. Pick 1 thing and do it for 30-50 reps with however many sets you want. Ex: Strict chinups 3 sets of 10 OR 6 sets of 5 OR just do a set of 30. 2 min rest between sets Then go walk at a steady pace for a minimum of 30 minutes. Every day. After meals is a good time to do it. If you have time do an hour. After week 3 just restart. Ex- Bench week 1- 135 lbs Week 3- 165 (restart) Week 4- 165 Week 6- 195 (restart) Week 7- 195 Week 9- 225 (restart) Week 10- 225 Week 12- 255 (probably stop here) Deloads- If you fail a lift, decrease the weight a little (10%) and try again. If you fail again stop for the day, and start the next day of the same lift 10% lower. Ex- failed 225 on a tues, do 205 on thurs, and 210 the next tues, etc. Do not do this forever. After 4-6 months switch to a real program from someone like Wendler, Candito, or Bromley. They're all on here.

Program Overview

Summary