If your goal is to get stronger from head to toe without spending hours in the gym, this 8-week, 5-day-per-week plan is for you. Designed for beginners and intermediate lifters, it focuses on increasing your lifting capacity across major compound lifts especially the squat, bench press, deadlift, standing barbell press, and barbell row.
You’ll be training five days a week, hitting a specific lift each day, supported by accessory movements to reinforce strength and prevent imbalances. Workouts are short (under 60 minutes) and primarily use barbells and dumbbells, with machines or cables as optional.
Who Should Follow This Program?
This routine is best suited for:
- Beginners building foundational strength
- Intermediate lifters seeking structured progression
- Those wanting short, efficient workouts
- Men and women alike, looking to improve overall strength
Advanced or competitive powerlifters may not gain max benefit but could still use this to break through plateaus or reset training volume.
How Does the Weekly Training Split Look?
You’ll train five consecutive days, each focused on a key movement, followed by accessory lifts:
- Monday: Squat
- Tuesday: Bench Press
- Wednesday: Deadlift
- Thursday: Standing Barbell Press
- Friday: Bent-Over Barbell Row
Saturday/Sunday: Rest or light cardio
If life gets in the way, it’s okay to shift rest days just make sure you take two full rest days weekly.
How Do You Measure Your Starting Strength?
Before jumping into the weekly routine, you’ll max out on five lifts in Week 1:
- Squat
- Bench Press
- Deadlift
- Standing Barbell Press
- Barbell Row
Max out one lift per day to avoid fatigue affecting performance. Start with 3–5 warm-up sets, followed by 3 single-rep attempts. Record the highest successful lift this becomes your base for calculating future training loads.
Sample Max-Out Progression (Squat Example):
- 95 x 5
- 135 x 5
- 185 x 3
- 205 x 3
- 225 x 1
- 245 x 1
- 255 x 1 (final max)
Adjust weight according to your level. The key is testing safely and recording your real maximum.
How Do the Weekly Strength Loads Progress?
Each week, you’ll base your working sets for the primary lift on a percentage of your max:
| Week | Sets/Reps | Load % of Max |
|---|---|---|
| 1 | Max Out | — |
| 2 | 5 sets x 4 reps | 80% |
| 3 | 5 sets x 3 reps | 85% |
| 4 | 5 sets x 2 reps | 90% |
| 5 | 4 sets x 4 reps | 80% |
| 6 | 4 sets x 3 reps | 85% |
| 7 | 4 sets x 2 reps | 90% |
| 8 | Max Out | — |
Stick to 3-minute rests for the main lifts and 2-minute rests for accessories.
What Do the Daily Workouts Look Like?
Monday – Squat Day
- Back Squat – See chart above
- Front Squat – 3 x 5
- Bulgarian Split Squat – 3 x 8
- Leg Extension – 3 x 8
Tuesday – Bench Press Day
- Bench Press – See chart
- Incline Bench Press – 3 x 5
- Dumbbell Fly – 3 x 8
- Triceps Dips – 3 x 8
Wednesday – Deadlift Day
- Deadlift – See chart
- Good Mornings – 3 x 5
- Lying Leg Curl – 3 x 8
- Walking Lunges – 3 x 8
Thursday – Standing Barbell Press
- Barbell Overhead Press – See chart
- Front Raise – 3 x 5
- Seated Lateral Raise – 3 x 8
- Rope Triceps Extension – 3 x 8
Friday – Bent-Over Row
- Barbell Row – See chart
- Pull-Up or Lat Pulldown – 3 x 5
- Rear Lateral Raise – 3 x 8
- Incline Dumbbell Curl – 3 x 8
Can You Modify the Program?
- Do not change the first lift of each day (your main progress indicator).
- You can substitute accessory movements only if equipment is unavailable. Stick to exercises that work the same muscle group.
- Adding extra lifts for hypertrophy or targeting smaller muscles isn’t necessary. This program is strength-focused, not a bodybuilding plan.
What About Nutrition for Strength Gains?
Nutrition is vital. Here’s a basic macronutrient guideline to support your strength training:
- Protein: 0.75–1g per pound of bodyweight
- Fats: 0.5g per pound
- Carbohydrates: 1g per pound
- Water: Aim for 1 gallon per day
Eat consistently throughout the day. Whether it’s three big meals or five smaller ones, find what works for your schedule.
How Important Is Recovery in This Program?
Recovery is non-negotiable. Here’s what to focus on:
- Sleep: At least 7–8 hours per night
- Stretching and foam rolling: 2–3 times weekly
- Massage or percussive therapy: Optional but helpful
- Active recovery: Light cardio or yoga on off days is fine
Skipping rest days or trying to speed through workouts will only hinder your strength gains.
What’s Next After the 8 Weeks?
After Week 8, retest all five lifts and compare to your Week 1 maxes. Expect to see improvements in most, if not all. From there:
- Repeat the cycle with your new maxes
- Switch to a hypertrophy-focused plan if muscle size is your next goal
- Join a powerlifting prep if competition interests you
Final Thought:
This 8-week strength program is simple, effective, and built for real results. Whether you’re just starting or getting back on track, the structure keeps you focused and progressing week by week. Stick to the plan, stay consistent with your lifts, fuel your body right, and don’t skip recovery. By the end, you’ll be stronger, more confident, and ready to tackle even bigger goals. Strength isn’t built overnight but this program lays the foundation, one workout at a time.
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