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Train 3 times a week, non-consecutively. Your off days (when you don’t train) are considered relaxing days. This is when you allow your body to “repair” itself after exhausting it from the workouts. Do not train more than 3 times a week as it is unnecessary for now and considered over-training. As a novice, you should follow this programming until it stops working out for you. As a strength training coach has said, “Always consider the least complex programming when training.” Do not over-complicate things for now!

Workout A

  • Squats (3×5)
  • Bench Press (3×5)
  • Deadlift (1×5)

Workout B

  • Squats (3×5)
  • Shoulder Press (3×5)
  • Power Cleans (3×5)