# Beginner Barbell

A beginner-friendly 3-day barbell program. Learn the five core lifts — squat, bench, row, overhead press, and deadlift — with simple linear progression.

## Workout A

Row · Bench Press · Squat

### Workout

- 3 × 5-8 Row (Bent-Over) - Barbell
- 3 × 5-8 Bench Press - Barbell
- 3 × 5-8 Squat - Barbell


## Workout B

Chin-up · Overhead Press · Deadlift

### Workout

- 3 × 5-8 Chin-Up
- 3 × 5-8 Overhead Press - Barbell
- 1 × 10-0 Deadlift - Barbell