About this plan
Two alternating full-body sessions, three days a week, five reps at a time. Add weight every session you complete all the sets — simple, brutal, and the fastest road to a bigger total for lifters past the beginner stage.
Rotate through the 2 workouts in order, 3 days a week, so each comes round in turn: Workout A and Workout B.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Workout A
- Barbell Squat 5 × 5
- Barbell Bench Press 5 × 5
- Reverse Grips Bent Over Barbell Rows 5 × 5
Workout B
- Barbell Squat 5 × 5
- Barbell Shoulder Press 5 × 5
- Barbell Deadlift 3 × 5
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
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