How the week works
Lifters with basic barbell technique who want measurable strength progress. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Monday
Workout A
Squat 5×5 · bench press 5×5 · row 5×5
Wednesday
Workout B
Squat 5×5 · overhead press 5×5 · deadlift 1×5
Friday
Workout A
Repeat A, then alternate A/B the following week
Other days
Recovery
Rest, walking, and light mobility
How to progress
Add a small amount of weight after successfully completing all prescribed repetitions. Reduce the load after repeated misses and rebuild.