This is the Workout A workout from the Beginner Barbell plan. It trains Quads, Chest, Back and Core across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 3 × 5 |
 Barbell Bench Press | 3 × 5 |
 Bent Over Row (Barbell) | 3 × 5 |
 Plank | 3 × 30 |
