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Gym workouts

Barbell strength workout B: squat, press, deadlift

The second session of the beginner strength program: alternate it with workout A, three days a week. Squat with the safety pins set, press from the rack, then deadlift from the floor, and add a little weight next session if every rep was clean.

55 minBeginner10 movesA band · A barbell · A dumbbell · Pull-up bar · A bench or boxQuads · Glutes · Hamstrings · Shoulders · Back · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOptionalEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest 2 to 3 min; 3 to 5 min once sets are heavy

  1. Barbell back squat3 sets of 5
    Advanced · Quads, Glutes, Hamstrings · 3D demoIn a rack with the safety pins just below your lowest point. The empty bar, then 2 or 3 lighter sets first. Add about 2.5 kg next session if every rep was clean. Option: 5 sets of 5Easier: Bodyweight squatHarder: Overhead squat
  2. Standing overhead press3 sets of 5
    Intermediate · Shoulders, Triceps, Back · 3D demoA barbell taken from the rack at shoulder height. Add 1 to 1.25 kg next session if every rep was clean. Breathe out through the press rather than straining against a held breath. Option: 5 sets of 5Easier: Anti-gravity pressHarder: Push press
  3. Barbell deadlift2 to 3 sets of 5
    Advanced · Glutes, Hamstrings, Quads · 3D demoAfter 2 or 3 warm-up sets. Weeks 1 and 2: 1 work set. Add about 2.5 kg next session if every rep looked the same; if your back starts to round, put the bar downEasier: Dumbbell Romanian deadliftHarder: Deficit deadlift
  4. Chin-up3 to 4 sets of 3 to 5
    Advanced · Back, Biceps, Forearms · 3D demoOptional. Can't do 3 yet: 3 to 5 slow negative pull-ups, or lat pulldowns, 3 sets of 8 to 12. Rest 2 minEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  5. Back extension on a 45-degree bench2 sets of 10 to 12
    Intermediate · Back, Glutes, Hamstrings · 3D demoOptional; move slowlyEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Use collars on every lift.
  • The deadlift needs no spotter: if a rep stalls, put the bar down.
  • Stalled? If you miss reps, keep the same weight next session. If that weight fails two sessions in a row, try it once more; if it fails again, take about 10% off and build back up.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the barbell strength workout b: squat, press, deadlift take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A dumbbell, Pull-up bar, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.