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Repigo Program

Beginner Strength

A beginner-friendly strength program built around well-known compound lifts and steady week-to-week progression.

Updated July 19, 2026 by Repigo Team

Split Type
Mixed Split
Days Per Week
3
Workouts
2

Choose This Program If

  • You want to focus on strength from the start.
  • You want to practice the squat, bench press, deadlift, and overhead press.
  • You want simple compound lifts with clear progression.

How The Program Works

A beginner-friendly strength program built around well-known compound lifts. Train 3 times per week, alternating Workout 1 and Workout 2 with at least one rest day between sessions.

Start light enough to complete every rep with good form. When you complete all sets and reps, increase the load slightly the next time you perform that lift.

Weekly Layout

  1. Day 1: Squat + Bench
  2. Day 2: Rest
  3. Day 3: Deadlift + Press
  4. Day 4: Rest
  5. Day 5: Squat + Bench
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Squat + Bench

  • Barbell Squat: 3 sets x 5 reps
  • Barbell Bench Press: 3 sets x 5 reps
  • Barbell Bent-Over Row: 3 sets x 8 reps
  • Dumbbell Romanian Deadlift: 3 sets x 8 reps

Day 2: Deadlift + Press

  • Barbell Deadlift: 3 sets x 5 reps
  • Barbell Overhead Press: 3 sets x 5 reps
  • Cable Lat Pulldown: 3 sets x 8 reps
  • Barbell Front Squat: 3 sets x 5 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.

Related Programs

  • Repigo 5x5: A simple strength program built around alternating Workout A and Workout B, with gradual load increases when every set is completed.
  • Repigo Beginner: An approachable full-body introduction to strength training focused on foundational movement patterns, form, and steady progress.
  • Full Body Split: A classic 3-day full body split for building muscle and strength with balanced weekly frequency.