Your First Barbell
Eight weeks for someone who has never trained with a bar. It starts empty, and it ends with your first real numbers.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A barbell, plates, a rack and a flat bench. The bar starts empty, so there is no plate maths on day one.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat & Bench
- Back Squat 3 × 5
- Bench Press 3 × 5
- Inverted Row 3 × 8
- Plank 3 × 30 sec
Take your time setting the rack heights — that is part of the session, not a delay before it.
Day 2 Hinge & Press
- Deadlift 3 × 5
- Overhead Press 3 × 5
- Push-up 3 × 8
- Dead Bug 3 × 10
Set the bar down between deadlift reps and start each one from a dead stop. Five singles that look identical beat five reps that blur.
Day 3 Practice
- Back Squat 3 × 8
- Bench Press 3 × 8
- Barbell Row 3 × 10
- Glute Bridge 3 × 12
Same lifts as the first day, lighter and for more reps. The row is a deadlift you hold halfway down — hips back, back flat, pull to your hip.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.