Programs
Strength Programs
Beginner Strength 3-Day Barbell Program — 3-Day, 12 Weeks (Barbell)
A 12-week, 3-day-per-week strength programs designed for beginner lifters. Goal: barbell strength on squat, bench, deadlift. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
12
Days/wk
3
Level
Beginner
Kit
Full Gym
Day 1 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 3 | 6–10 |
| Dumbbell Bench Press | 3 | 6–10 |
| Bent-Over Barbell Row | 3 | 6–10 |
| Dumbbell Shoulder Press | 2 | 10–15 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Day 2 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 6–10 |
| Push-Up | 3 | 6–10 |
| Lat Pulldown | 3 | 6–10 |
| Dumbbell Lateral Raise | 2 | 10–15 |
| Dead Bug | 3 | 8–15 (or 30–60 sec) |
Day 3 — Full Body
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 6–10 |
| Incline Dumbbell Press | 3 | 6–10 |
| Seated Cable Row | 3 | 6–10 |
| Face Pull | 2 | 10–15 |
| Pallof Press | 3 | 8–15 (or 30–60 sec) |
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