By Mehdi Hadim · Beginner · 3× / week · Ongoing · Full gym
Full-body strength for beginners
Two alternating full-body workouts, three times a week. Add a small amount of weight every session while the five compound lifts stay the same. The simplest proven way to build a strength base.
| Barbell Squat | 5 × 5 |
| Bench Press | 5 × 5 |
| Barbell Row | 5 × 5 |
| Barbell Squat | 5 × 5 |
| Overhead Press | 5 × 5 |
| Deadlift | 1 × 5 |
Source: Mehdi Hadim — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run StrongLifts 5×5 and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.