Beginner barbell workout
Start with two non-consecutive sessions weekly, adjusting around your other training.

Squat (Barbell): 2 × 8 reps; rest 120s
Set rack safeties and practise with a light training bar. Keep the bar secure and squat only through a controlled range.
Alternative: Goblet squat

Bench Press (Barbell): 2 × 8 reps; rest 120s
Use correctly set safety arms or a competent spotter. Keep feet planted and lower the bar under control.
Alternative: Dumbbell floor press

Romanian Deadlift (Barbell): 2 × 10 reps; rest 120s
Start standing, soften your knees and hinge at your hips with the bar close to your legs.
Alternative: Dumbbell Romanian deadlift

Bent Over Row (Barbell): 2 × 10 reps; rest 90s
Hinge to a stable torso position and row without jerking your hips to move the bar.
Alternative: Chest-supported machine row

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
An empty Olympic bar can already be too heavy. Ask for a lighter training bar or use a listed alternative rather than forcing the load.
Set rack hooks and safety arms before adding weight. If you cannot arrange a safe bench setup, use the floor-press alternative.
This plan does not teach lifting technique by itself; get an in-person demonstration before using an unfamiliar rack or bar.

https://mylifts.app/workouts/beginner-barbell-workout/