MuscleWiki Logo

Beginner Strength Training Protocol

This strength routine is perfect for beginners looking to maximize strength gains.

مبتدئ٢ days / week15–20 min

Your 2-day plan

Day 1 · Beginner Strength Training Protocol - A

٣ exercises · About 20 min

1Image

Barbell Squat

Quads

3 × 5

2Image

Barbell Bench Press

Chest

3 × 5

3Image

Barbell Deadlift

Traps (mid-back)

1 × 5

Start Day 1

Muscles trained

PrimarySecondary

المعدات

  • Bilanciere
Start Day 1