A community-created 5-day beginner linear progression program with comprehensive upper/lower accessories.
A 5-day per week linear progression program built around 4 main compound lifts: Bench Press, Squat, Overhead Press, and Deadlift. Uses a 3×10 → 4×8 → 5×5 compound rep scheme with full upper and lower body accessories. Designed for beginners looking for higher training frequency.
Who Is This Program For?
PabJoe Beginner LP is for new lifters who want to train 5 days per week with a structured upper/lower split. Unlike 3-day programs, this program provides higher training frequency with dedicated accessory work for balanced development.
The program focuses on:
- Higher frequency: 5 sessions per week with an upper/lower split
- 4 main compound lifts: Bench Press, Squat, OHP, and Deadlift
- Progressive rep scheme: compounds move through 3×10 → 4×8 → 5×5
- Comprehensive accessories: each workout includes isolation and secondary compound work
- Bench emphasis: Bench Press appears as the main lift on both Day 1 and Day 5
If you want more gym time than a 3-day program allows and want dedicated days for upper and lower body work, this is a great choice.
Before You Start
Before starting this program you will need to find your 5 rep max (5RM) in the main compound lifts: Squat, Bench, Overhead Press, and Deadlift. To do so, throw on some weight on the bar which is easy for you and work your way up higher and higher until you cannot perform 5 repetitions anymore with 1 rep left in your tank. If your form starts to break down or you cannot perform 5 reps with 1 rep in the tank, you have found your 5RM. If you already know your 1RM, you can calculate your starting weight from that.
You also have to find your initial working weight for the accessories. To find the weight you should start with, try out a weight which you can perform the specified repetitions stated in the program without straining yourself. When you have found the correct weight, use it as your starting weight in week 1.
Program Structure
The 4 Main Lifts
| Lift | Movement Pattern |
|---|---|
| Barbell Bench Press | Horizontal push |
| Barbell Back Squat (High Bar) | Lower body push |
| Barbell Overhead Press (OHP) | Vertical push |
| Barbell Conventional Deadlift | Hip hinge |
5 Workouts Per Cycle (Week)
Each cycle consists of 5 training days following an upper/lower split:
| Day | Workout | Main Lift | Focus |
|---|---|---|---|
| Day 1 | Upper 1 | Bench Press | Upper body push + pull accessories |
| Day 2 | Lower 1 | Squat | Lower body + core accessories |
| Day 3 | Upper 2 | Overhead Press | Upper body push + pull accessories |
| Day 4 | Lower 2 | Deadlift | Lower body + core accessories |
| Day 5 | Upper 3 | Bench Press | Upper body push + pull accessories |
Detailed Workout Templates
Day 1: Upper 1 (Bench Press)
| Exercise | Sets × Reps | Increment |
|---|---|---|
| Bench Press (Barbell) | 3×10 / 4×8 / 5×5 | 2.5 kg |
| Face Pulls (Cables) | 3×12 | 2.5 kg |
| Barbell Row (Barbell) | 5×5 | 2.5 kg |
| Overhead Press (Barbell) | 3×6 | 2.5 kg |
| Bicep Curls (EZ-Bar) | 3×12 | 2.5 kg |
| Tricep Pushdowns (Bar) | 3×12 | 2.5 kg |
| Lateral Raises (Dumbbells) | 3×12 | 1.0 kg |
Day 2: Lower 1 (Squat)
| Exercise | Sets × Reps | Increment |
|---|---|---|
| High Bar Squat (Barbell) | 3×10 / 4×8 / 5×5 | 2.5 kg |
| Romanian Deadlift (Barbell) | 3×8 | 2.5 kg |
| Leg Extensions (Machine) | 3×12 | 2.5 kg |
| Leg Curls (Machine) | 3×12 | 2.5 kg |
| Cable Pullthrough (Machine) | 3×12 | 2.5 kg |
| Calf Raises (Standing) | 5×15 | 2.5 kg |
| Cable Crunches | 2×15 | 2.5 kg |
| Leg Raises | 2×8-25 | Bodyweight |
| Woodchoppers | 2×15 | Bodyweight |
Day 3: Upper 2 (Overhead Press)
| Exercise | Sets × Reps | Increment |
|---|---|---|
| Overhead Press (Barbell) | 3×10 / 4×8 / 5×5 | 2.5 kg |
| Face Pulls (Cables) | 3×12 | 2.5 kg |
| Lat Pulldown (Medium Grip) | 5×12 | 2.5 kg |
| Incline Dumbbell Press | 5×8 | 2.5 kg |
| Hammer Curls (Dumbbell) | 3×12 | 2.5 kg |
| Overhead Tricep Ext. (Ropes) | 3×12 | 2.5 kg |
| Lateral Raises (Dumbbells) | 3×8 | 1.0 kg |
Day 4: Lower 2 (Deadlift)
| Exercise | Sets × Reps | Increment |
|---|---|---|
| Deadlift (Barbell) | 3×10 / 4×8 / 5×5 | 5 kg |
| Squat (Barbell) | 3×8 | 2.5 kg |
| Leg Curls (Machine) | 3×12 | 2.5 kg |
| Leg Press (Machine) | 3×12 | 2.5 kg |
| Cable Pullthrough (Machine) | 3×12 | 2.5 kg |
| Calf Raises (Standing) | 5×15 | 2.5 kg |
| Cable Crunches | 2×12 | 2.5 kg |
| Leg Raises | 2×8-25 | Bodyweight |
| Woodchoppers | 2×15 | Bodyweight |
Day 5: Upper 3 (Bench Press)
| Exercise | Sets × Reps | Increment |
|---|---|---|
| Bench Press (Barbell) | 3×10 / 4×8 / 5×5 | 2.5 kg |
| Face Pulls (Machine) | 3×12 | 2.5 kg |
| Barbell Row (Barbell) | 3×10 | 2.5 kg |
| Lat Pulldown (Medium Grip) | 3×12 | 2.5 kg |
| Bicep Curls (EZ-Bar) | 3×12 | 2.5 kg |
| Tricep Pushdowns (Rope) | 3×12 | 2.5 kg |
| Lateral Raises (Dumbbells) | 3×10 | 1.0 kg |
Progression: How Weights Increase
This program is a linear progression program, meaning you will gradually add weight each week. The recommended increments are set in the program but can be edited. However, we do not recommend you edit these values unless your equipment increments differ from the stated increments. In that case, lowering the increments for isolation exercises could be beneficial, especially isolations for small muscles like the biceps, triceps, and delts.
Compound Lifts
| Exercise | Weight Added Per Week |
|---|---|
| Bench Press | +2.5 kg (+5 lbs) |
| Squat | +2.5 kg (+5 lbs) |
| Overhead Press | +2.5 kg (+5 lbs) |
| Deadlift | +5 kg (+10 lbs) |
Accessory Lifts
| Exercise | Weight Added Per Week |
|---|---|
| Most accessories | +2.5 kg (+5 lbs) |
| Lateral Raises | +1.0 kg (+2 lbs) |
| Leg Raises | Bodyweight (no increment) |
| Woodchoppers | Bodyweight (no increment) |
The weight added is to the total bar/machine weight, not per side.
Rep Scheme for Compounds
The main lifts use a failure-based rep scheme progression: 3×10, 4×8, 5×5. You start out with the first rep scheme and as you fail to complete all the sets, you move on to the next scheme.
Phase 1: 3×10 (Volume)
3 sets of 10 reps
Start here. High volume builds a base of work capacity and muscle.
Phase 2: 4×8 (Moderate)
4 sets of 8 reps
Move here when you fail to complete all sets at 3×10. More sets, fewer reps, heavier weight.
Phase 3: 5×5 (Strength)
5 sets of 5 reps
Move here when you fail to complete all sets at 4×8. Heavy strength work.
After Failing 5×5: Reset
Reduce weight by 20% → restart at 3×10
Once you fail the 5×5 rep scheme, decrease the working weight by 20% the next week and simply work your way back up.
Important: If a main lift does not use the compound rep scheme in a given workout (e.g., Overhead Press at 3×6 on Day 1, Squat at 3×8 on Day 4), it is used as an assistance exercise and follows the accessory failure protocol instead.
Example progression over time:
Start: 60 kg × 3×10
Progress: 60 → 65 → 70 → fail at 72.5 kg
Switch: 72.5 kg × 4×8
Progress: 72.5 → 75 → fail at 77.5 kg
Switch: 77.5 kg × 5×5
Progress: 77.5 → 80 → fail at 82.5 kg
Reset: 82.5 × 0.80 = 66 kg × 3×10 (restart)
Failing Accessories
Accessories follow a different failure protocol than the main compounds:
- If you fail to complete all reps: keep the weight the same for next week, you don't go up
- If you then fail the accessories again (twice in a row at the same weight): go back 4 increments
This approach keeps accessories progressing without interfering with compound recovery. The priority is always the main lifts.
Exercise Selection
This program has the recommended exercises set at default. However, it does include dropdown menus for every exercise containing other exercises which are alike. We do not recommend you change the exercises with alternatives unless you cannot perform a certain exercise or unless you know what you are doing.
Note: Your accessories for Upper 1 (Day 1) and Upper 3 (Day 5) should be the exact same to keep it simple.
Accessory Exercise Options
| Slot | Default | Alternatives |
|---|---|---|
| Barbell Row | Barbell row | Dumbbell bent over row, Machine seated row |
| OHP (accessory) | Barbell overhead press | Dumbbell standing overhead press, Machine shoulder press |
| Bicep Curls | EZ barbell curl | Dumbbell biceps curl, Barbell curl |
| Tricep Pushdowns | Cable pushdown (rope) | Cable one arm tricep pushdown |
| Lateral Raises | Dumbbell lateral raise | Cable lateral raise |
| Romanian Deadlift | Barbell RDL | Dumbbell b-stance RDL |
| Leg Extensions | Machine leg extension | Machine single leg extension |
| Leg Curls | Machine lying leg curl | Machine seated leg curl |
| Cable Pullthrough | Cable pull through | Hyperextension |
| Lat Pulldown | Cable pulldown | Pull-up / Chin-up |
| Incline Press | Dumbbell incline bench press | Dumbbell incline fly |
| Hammer Curls | Dumbbell hammer curl | Dumbbell zottman curl |
| Overhead Tricep Ext. | Cable overhead triceps extension (rope) | Dumbbell one arm triceps extension |
| Squat (secondary) | Barbell squat | Machine leg press |
| Leg Press | Machine leg press | Sled hack squat |
| Face Pulls | Cable facepull (with rope) | Dumbbell reverse fly |
Rest Times
| Exercise Type | Rest Period |
|---|---|
| Compound lifts (Bench, Squat, OHP, Deadlift) | ~3 minutes |
| Accessory exercises | 1-2 minutes |
Warming Up
Before each main compound lift, perform 3 warm-up sets with increasing weight:
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | ~40% of working weight | 5 | 45 seconds |
| 2 | ~60% of working weight | 3 | 60 seconds |
| 3 | ~80% of working weight | 2 | 60 seconds |
| Work sets | 100% | As prescribed | ~3 minutes |
Example: If your working weight for bench press is 70 kg:
- Set 1: 30 kg × 5
- Set 2: 42.5 kg × 3
- Set 3: 55 kg × 2
- Work sets: 70 kg × 3×10 (or 4×8 / 5×5 depending on your current phase)
Warm-up sets should feel easy. They are not work sets. Warm-up sets that would fall below the empty bar (20 kg / 45 lbs) are skipped automatically. Accessory exercises generally don't need dedicated warm-up sets since the muscles are already warm from the main lifts.
Scheduling: How Often Should I Train?
The program is designed for 5 days per week with an upper/lower split. A typical schedule is:
| Day | Workout |
|---|---|
| Monday | Upper 1 (Bench) |
| Tuesday | Lower 1 (Squat) |
| Wednesday | Upper 2 (OHP) |
| Thursday | Lower 2 (Deadlift) |
| Friday | Upper 3 (Bench) |
| Saturday | Rest |
| Sunday | Rest |
You can adjust the days to fit your schedule, but try to:
- Keep workouts in order (Day 1 through Day 5)
- Take at least 2 consecutive rest days per week for recovery
- Avoid training more than 3 days in a row
Program Duration
The program runs for 10 cycles (10 weeks at 5 workouts per cycle, totaling 50 sessions).
After completing all 10 cycles, you can restart with updated weights based on your progress, or transition to a more advanced program.
Frequently Asked Questions
How long does one full run take?
With 10 cycles of 5 workouts each (50 total sessions) at 5 days per week, expect approximately 10 weeks.
Can I swap the main lifts?
The 4 main compound lifts (Bench, Squat, OHP, Deadlift) should stay as-is. Accessory exercises can be swapped from the provided alternatives based on equipment and preference.
What if I can only train 4 days per week?
You can drop one of the upper days (Day 5 is the most expendable) and continue progressing, though you'll miss some upper body volume.
When do I change rep schemes?
Only when you fail to complete all sets and reps at your current scheme. Do not change rep schemes on a schedule. The failure drives the progression.
What about main lifts used as accessories?
When a main lift appears as an assistance exercise (OHP at 3×6 on Day 1, Squat at 3×8 on Day 4), it does not follow the compound rep scheme. It follows the accessory failure protocol instead.
How do I enter my starting weights?
For compounds, enter your estimated 1-rep max (1RM). The app calculates your Training Max (90% of 1RM) and starting working weight (70% of TM) automatically. For accessories, try out a weight you can perform the specified reps without straining yourself. The program handles all progression from there.
What happens after Cycle 10?
You can restart the program with your current weights, or transition to an intermediate program with more complex periodization.
Run PabJoe Beginner LP on Virtus Athlete
Virtus Athlete fully integrates PabJoe Beginner LP, handling all the linear progression, rep scheme transitions, and accessory management for you. Just enter your starting weights, select your rep scheme phase, and start training.