MyLifts

Beginner barbell workout

Use this template after someone qualified has shown you the equipment and basic lifting setup. It is a practice-focused introduction to four barbell movements, with two working sets each and no max-effort testing.

45 minutes, approximatelyBeginnerBarbells
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Squat (Barbell)

Set rack safeties and practise with a light training bar. Keep the bar secure and squat only through a controlled range.

Alternative

Goblet squat

2 × 8120s
2
Bench Press (Barbell)

Use correctly set safety arms or a competent spotter. Keep feet planted and lower the bar under control.

Alternative

Dumbbell floor press

2 × 8120s
3
Romanian Deadlift (Barbell)

Start standing, soften your knees and hinge at your hips with the bar close to your legs.

Alternative

Dumbbell Romanian deadlift

2 × 10120s
4
Bent Over Row (Barbell)

Hinge to a stable torso position and row without jerking your hips to move the bar.

Alternative

Chest-supported machine row

2 × 1090s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Should a beginner start with an empty bar?

Only if that bar is a manageable load. Bar weights vary, and a standard Olympic bar may be too heavy for some movements. A lighter training bar or dumbbell variation is a sensible starting point.

How much weight should I add each week?

There is no required weekly increase. Repeat a manageable load until the sets are controlled, then try a small available increment. Keep the same weight or reduce it when technique or recovery is not ready.

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