The low bar back squat is a foundational movement that should be done upwards of three times a week for beginners. Somewhere between 3 to 5 sets for 5 reps, after a proper warm up.

If the trainee is unable to LBBS they should start with goblet squats to a box. They should squat three times a week for 3 to 5 sets of 5 to 8 reps.

About the bench press

About the conventional deadlift

About the press. A strict press on utilizing knee bend.

We highly recommend new lifters start with a total body barbell program with linear progression. Our favorite is Starting Strength but there are many out there that will be effective. The program should include the following exercises: Squat, Bench, Deadlift, Press, and Pull Ups (lat pulldowns for those who cannot do pull ups)

For intermediates (people who cannot go through the stress, recovery, adaptation cycle from work out to workout in 48-72 hours) there are many programs such as 5/3/1, 5th set, cube method, conjugate, texas method, heavy/light/medium, and Juggernaut AI

You will need a notebook or phone to log and track your workouts. We are training and not exercising. We have a goal and properly executing the program through training get us to the goal.