Introduction
This program is, in my not-so-humble opinion, the best program novice strength program. It is ideal for people new to strength training, or those coming back from a lay-off. It is a 1 week routine that can be repeated indefinitely until it no longer stops working. In the FAQ I provide a 2 week introduction into the program that you can do before following the main program.
The program is based around linear progression: you add weight to your main lifts at a set frequency. You start off light and with the proposed progression you should be able to sustain strength-gains for a good length of time.
It is primarily based around increasing your 5-rep max in the Squat, Bench and Deadlift, with a secondary focus on pull-ups and chin-ups. This is because, as a novice strength program, being proficient in these 3-4 lifts will allow you to easily learn new exercises and build an excellent well-rounded strength base, enabling you to progress from this routine easily into most sport-specific intermediate programs.
Despite being based around the 5-rep max, the program utilizes a variety of rep-ranges. There is a number of reasons for this.
– Firstly, scientific literature has repeatedly recommended against novices being over specialized.
– Secondly, strength is influenced by skill, neurological adaptations, and muscle size. Training in rep ranges of 8+ enables faster hypertrophy gains, whilst training in rep ranges of 1-5 enables better skill and neurological adaptations. Due to novices being new to training they do not require as much periodization or complexity in their training and are able to handle a mix of lower and higher rep ranges with less downsides compared to intermediate or advanced lifters. Therefore, the novice athlete following this program should experience better hypertrophy and strength outcomes.
– Finally, a novice program should prepare strength athletes to pursue the majority of strength sports. If you only ever do 3 sets of 5 squats, then doing 3 sets of 10 squats will make you feel like your about to have a heart attack. Transitioning from a program involving just 3 sets of 5 reps to a program involving 3 sets of 10 is tough. Going for a 1-rep max after only doing sets of 10 makes you feel like your head is about to explode. Training in the different rep-ranges from the start means you will always be able to transition between programs with different rep-ranges, which is also an essential skill in block-periodized programs.
Article Video:
The Novice Strength Program
(Click to enlarge)
Squat
The squat is trained for 3 sets of 5 reps every Monday and Friday. You should aim to add 5lb (2.5kg) every day 1 and day 3 workout.
Older lifters, people starting off very light, or some female lifters may struggle to sustain twice-weekly weight increases, so may choose to add weight every day 1 only, and make their squat 10% lighter on day 3.
I recommend choosing either low-bar squat, high-bar squat or safety-bar squats for the day 1 and 3 lifts, but it doesn’t really matter too much as long as it is a squat movement. It is important to have the same type of squat for day 1 and 3 and stick with it for the duration of the program. Check out this video for squat form: https://www.youtube.com/watch?v=nhoikoUEI8U&
For day 2, I recommend using the same squat variation as day 1 and 3, but you can chose a variation such as front-squat, pause squats, tempo-squats, box squats etc.
Bench Press
The Bench Press is trained heavy on Monday, with Friday being a back-off day. You should aim to add 5lb (2.5kg) every day 1 workout.
This may be the first of the 3 main lifts to stall. When it does, you can swap to 5 sets of 3 at the same weight you were at for 3 sets of 5, and add weight fortnightly. Once you stall again, its going to be time to move on to a new program.
Either touch-and-go or competition-style (with a 1 second pause) bench press is fine.
Day 3 can be a bench variation such as close-grip, wide-grip, pause bench, spoto bench etc. If in doubt, do the same variation as day 1.
The Dumbbell bench and dips on Day 1 and 3 are to provide additional volume and hypertrophy stimulus. There is a severe lack of volume in a lot of novice strength programs for the upper body (just see starting strength for a clear example of lacking upper-body volume). This program fixes this. You can swap out dips and dumbbell bench for another compound movement that has clear cross-over to the bench press as you see fit.
For Bench form, check this out: https://www.youtube.com/watch?v=rxD321l2svE
Deadlift
Deadlifts are trained on day 2, with deadlift assistance exercises on day 1 and 3. Aim to add 5-15lb (2.5kg-7.5kg) per week to your day 2 deadlift. At first, aim for 15lb (7.5kg) jumps, but after a short while you may need to drop to 10lb (5kg) jumps per week and then 5lb as needed. Your deadlift should be heavier than your squat, so aim for this at first.
Start out with a overhand grip, but once you are struggling with the deadlift swap to a mixed grip. You must use chalk. If you don’t have chalk you’ll need to use straps.
Deadlift form I recommend is here: https://www.youtube.com/watch?v=MBbyAqvTNkU
Day 1 is RDL (Romanian deadlifts). They start from the hip, you lower the bar in a controllable manner and then raise it again. You do not let the bar touch the floor. Form video is here: https://www.youtube.com/watch?v=k6cUaJasD5U
Day 3 can be a deadlift variation (stiff-leg deadlift is preferred, but pause deadlift, trap-bar deadlifts, deficit deadlifts etc., are all viable), but I recommend sticking to a normal deadlift.
Press
This is trained every day 2. Aim to progress 5lb (2.5kg) each week, but this will be your slowest lift, and you may go several weeks with minimal progress.
I recommend 5 sets of 3 reps. If you choose to, you drop the reps and try to gradually increase the reps each session instead of adding weight. For example: you do 5 sets of 3 reps at 150lb. The next week you do 5 singles at 155lb; the week after you do 3 sets of 2, and 2 sets of 1 at 155lb; the week after 2 sets of 3, 2 sets of 2, and 1 set of 1. Each week you gradually increase the amount of reps each set until you reach 5 sets of 3.
Video for form is here: https://www.youtube.com/watch?v=Y5FRD8Q3DJM
Pull-ups and Chin-ups
These are done to failure using your bodyweight typically. However this is not set in stone. You can stop short of failure, or do sets of 5 reps or sets of 8 reps adding weight (using a weight belt) as needed. If you are increasing your bodyweight then maintaining the same number of pull-ups and chin-ups shows you are getting stronger.
If you can’t do pull-ups I recommend checking this video out: https://www.youtube.com/watch?v=nwgUClIox7g
Pull-ups are done with an overhand grip, and chin-ups with an underhand grip. Feel free to do chin-ups twice per week and pull-ups once per week if you choose to.
I prefer pull-ups and chin-ups in a novice program as it has better crossover to most other sports. However, you can feel free to swap out Day 1 and 3 for Pendlay Rows if you choose to though.
FAQ
I’ve never lifted before, where do I start?
I recommend performing these two introductory weeks:
Week 1:
Week 2:
What is RPE?
RPE is Rate of Perceived Exertion. It is similar to RIR (Reps in Reserve). It is only a very general guideline in this program, I don’t suggest adhering to it at this stage, only being aware of it and trying to rate the RPE after each set so you become accustomed to it. I mention it in this program as it will feature in a number of programs you will come across these days, so I wanted you to get familiar with it as soon as possible as it will reduce the future learning curve. Check out this video on RPE:
Part 1: https://www.youtube.com/watch?v=WXQaEq4_2lY
Part 2: https://www.youtube.com/watch?v=2xEYSsfiWIE
How do I structure the week?
Ideally the program should be run as follows:
Day 1 – Monday
Day 2 – Wednesday
Day 3 – Friday
This enables a rest day between each workout. However, something like the following is fine, although not optimal:
Day 1 – Monday
Day 2 – Tuesday
Day 3 – Thursday or Friday
Or:
Day 1 – Monday
Day 2 – Wednesday
Day 3 – Thursday
Essentially, you can have day 1 and 2 back-to-back, or day 2 and 3 back-to-back, but you need to ensure adequate rest between day 1 and 3.
How long do I rest between sets?
Your main lifts (Squats on day 1 and 3, day 2 deadlifts, and day 1 bench press) you will want to rest between 3-5 minutes between sets. You may be able to rest less than 3 minutes at first, but you should not sacrifice weight on the bar for rest: if you need to rest 4-5 minutes to get the next set, then rest this long. Not resting enough is a super common mistake when doing novice strength programs. For the other exercises, I suggest resting anywhere from 90 seconds to 3 minutes, but again don’t sacrifice your performance for shorter rest times unless you absolutely have to.
I missed a week?
Try to just repeat the week you were at without increasing weight on your lifts. If you missed 2 weeks, it may be worth knocking the weight down a bit, and then building back up.
You can build up faster: e.g. you were squatting 200lb when you missed 2 weeks, you may drop back to 175lb, but add 10lb each squat session until you get back to 200lb.
I missed a workout?
Just do the workout you missed next time you go to the gym. e.g:
You usually do day 1, 2 and 3 on Monday, Wednesday and Friday, but you miss Wednesday’s day 2 workout. You’ll just make Friday your day 2, and Monday your day 3, and then Wednesday will be your day 1. Its no biggee.
Supersets?
Day 1 and 3 include some supersets: RDLs and Pull-ups on day 1, and Dips and Pull-ups on day 3. These can be done in two ways:
Option 1 – Do a set of RDLs, immediately followed by Pull-ups. Rest 2-4 minutes. Do your second set of RDLs immediately followed by your second second of Pull-ups and rest 2-4 minutes again, and repeat for set 3.
Option 2 – Do a set of RDLs, rest 30-90 seconds and do a set of Pull-ups, and then rest 2-3 minutes. Then do your second set of RDLs, rest 30-90 seconds and do your 2nd set of Pull-ups. Then rest 2-3 minutes and repeat for set 3.
I’m not able to add weight!
First of all, make sure your diet is correct (check out this step-by-step guide to calculating calories and macros).
Make sure your form is consistent and efficient – check out the form videos I posted above, film yourself after every set and try to improve.
Are you sleeping? You should aim for 7-8 hours sleep per day.
Did you start too heavy? If you started too heavy, knock the weight back by 10lbs and try to continue with the program. If you are stuck after week 2 or 3 then you have definitely started too heavy.
If your diet is as good as it can be, your form is correct, you didn’t start too heavy and your sleep cannot be improved, and you still can’t progress, then congratulations, you have got everything you can out of this program. I suggest checking out the advanced novice program next here:
Advanced Novice Program
Conditioning or cardio?
I recommend setting up your week in a similar pattern as below:
Monday – day 1 workout
Tuesday – cardio/conditioning
Wednesday – day 2 workout
Thursday – rest day
Friday – day 3 workout
Saturday – cardio/conditioning
Sunday – rest day.
I recommend checking out this article on cardio and strength training.
Make sure you add conditioning slowly and take it easy at first.
Form Details
I linked to different videos teaching you correct lifting form. However, please consider that there are numerous differing schools of thought on exercise form. Every fitness youtuber and influencer will have different views on how to squat, bench, press and deadlift. They will usually say that their method of lifting is correct and others are wrong.
In reality, if your form is achieving the below criteria, then you are good, and it doesn’t really matter which youtuber or influencer’s form you follow:
– The path of the bar is efficient (usually this is straight up and down, but there are exceptions with the bench press);
– The lift is repeated in a similar manner (your form should be consistent rep-rep, set-set, week-week);
– You achieve desirable range-of-motion benchmarks (such as hitting depth on squat, the bar touching your chest in the bench press etc.,);
– The lift is safe then the technique should be fine.
The above videos I linked I have personally found to be particularly useful to at getting proficient in lifting with good form. If you have found other videos or guides with form you prefer then follow those.
Make sure to follow me on social media: