How heavy should the first sessions be?
Start lighter than you think you need and leave the suggested reps in reserve. The first sessions are for finding stable technique and a repeatable load; the app then suggests the next step from what you log.
3-day barbell / WORKOUT PLAN
3-day barbell
workout plan.
A 3-day barbell program for a home gym: squat, bench press, deadlift, row and overhead press across three full-body sessions, with sets, reps and rest.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, beginner experience, three days a week and a 60-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: beginner3 days per weekBudget: 60 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body · squat and press6 exercises · 12 working sets
Barbell back squat
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBarbell bench press
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over barbell row
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftRomanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps leftBarbell overhead press
2 sets · 10–15 reps
Rest 75 secAim for 3 reps left
02Full Body · hinge and pull6 exercises · 12 working sets
Conventional barbell deadlift
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over barbell row
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBarbell back squat
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBarbell bench press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBarbell overhead press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBird dog
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps left
03Full Body · press and squat6 exercises · 12 working sets
Barbell bench press
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBarbell back squat
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBent-over barbell row
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftRomanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps leftBarbell overhead press
2 sets · 10–15 reps
Rest 75 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 6. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
Three full-body sessions practise the main barbell lifts several times a week, with lower-repetition primary work. Set the rack’s safeties for each lift and choose loads you can control for every repetition in the range.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.