Strength Foundations
Three days a week, two workouts, more weight every time.
What it is
A SpreadLift Original for getting strong on the basic barbell lifts. Workout A and Workout B alternate across three days a week for 12 weeks. You squat every session, because it's the lift beginners improve fastest. Sessions are short: three or four main lifts and a few optional extras.
Who it's for
New and returning lifters, and anyone who wants a simple plan for squat, bench, deadlift, press and rows.
Weekly layout
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Odd weeks (1, 3, 5…) | A | B | A |
| Even weeks (2, 4, 6…) | B | A | B |
| Workout | Lifts |
|---|---|
| A | Squat 3×5, bench press 3×5, barbell row 3×8 |
| B | Squat 3×5, deadlift 2×5, overhead press 3×5, chin-up or pulldown 3×5–8 |
| Optional | Plank 3×30–60 s, face pull 2×15, Romanian deadlift 2×8 (A days) |
How progression works
- Start light: work up from the empty bar and begin at the last weight that still moved fast for 5. Starting light leaves room to add weight for weeks.
- Finish every rep and the next session adds 2.5 kg on upper-body lifts and 5 kg on squat and deadlift (5 lb and 10 lb in pounds).
- Miss a rep and the weight stays. Miss the same weight twice and it drops 10%, so you can build back past it.
- Chin-ups use a rep range: add weight once you hit 3×8.
- Rest 3–5 minutes between main-lift sets, 1–2 minutes on extras.
Questions
What weight should I start with?
Work up from the empty bar in small jumps. Start at the last weight that still moved fast for 5 reps. It will feel easy for the first sessions. That's on purpose.
What if I miss reps?
Keep the same weight next time. If you miss it twice in a row, SpreadLift suggests 10% less.
Why does the weight drop 10%?
A small step back lets you build momentum and pass the weight that stalled you.
Chin-ups or pulldowns?
Chin-ups if you can do a few clean reps; otherwise pulldowns. Log added weight for chin-ups, or 0 for bodyweight. Add weight once you hit 3×8.
My gym has no small plates. What now?
Add 2.5 kg every second session on bench and press instead of every session.
I reset and stalled again. What now?
Add weight to that lift once a week instead of every session.
Who isn't it for?
Lifters who already stall on simple linear progression, people whose main goal is muscle size, anyone without a barbell and rack, or with an injury that rules out squats, deadlifts or overhead pressing.
What happens after 12 weeks?
Keep going while the weights still climb. When they stall often, move to an intermediate program.
Not medical advice. Check with a professional if you have health concerns.