BODYBUDDY
Featured by BodyBuddy
A beginner barbell program built around five lifts. Alternate two workouts three times a week, add weight after successful sessions, reduce a lift after repeated failures, and change programs when progress stops, usually after about three to six months.
BodyBuddy will text you every day to keep you on track.
Build steady barbell strength with three simple sessions each week and BodyBuddy keeping track.
Alternate workouts three days a week, always leaving a rest day between sessions.
Week 1, Day 1 · 3 movements
Week 1, Day 2 · 3 movements
Week 1, Day 3 · 3 movements
Week 2, Day 1 · 3 movements
Week 2, Day 2 · 3 movements
Week 2, Day 3 · 3 movements
The program succeeds through consistent sessions and small weight increases.
Move between Workout A and Workout B for three weekly sessions with a rest day between them.
After completing every rep, add 5 pounds next time or 10 pounds for the deadlift.
After failing the same lift for three sessions in a row, reduce its weight by 10 percent.
When weight increases stop after about three to six months, move to GZCLP or 5/3/1.
A few short updates let BodyBuddy manage the routine with you.
On day one, send your starting weight for all five lifts.
That night, name the workout and say whether you completed every set.
Complete three sessions each week with at least one rest day between them.
When one lift reaches three straight failed sessions, reduce it by 10 percent with BodyBuddy.
BodyBuddy handles the routine tracking so you can focus on lifting.
BodyBuddy asks which workout comes next on each session morning.
BodyBuddy asks how the workout went and records your results that night.
BodyBuddy keeps your working weights and counts repeated failures.
BodyBuddy calls for a 10 percent deload after three failures and names the next program when progress ends.
These movements repeat across the two alternating workouts.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
