This beginner strength plan is guaranteed get you strong regardless of your age, genetics or body type. You should expect to see significant gains in your strength, as measured by "big 5" of weightlifting: the backsquat, bench press, overhead press, barbell row and deadlift.
My philosophy is that you don't need a bunch of fancy equipment. You just need a barbell and a good program and that's exactly what I'm giving you. While this program is simple, it works. As a result, it is very useful for any newcomer to the weight training game, as well as anyone who is making a "comeback" to the gym or the "iron sport."
This program sticks to a classic rep schedule that will have you feeling great and seeing quick results. This is a three day a week program that runs for four weeks. There are two workouts that repeat over this period. Please, no cardio during this period. Rest as needed.
Equipment needed: barbell, plates, and resistance bands
The magic of this program is that there is no magic. It's very simple, it works, and it will set you up for what's to come.