Five days, one big lift each, the rest is support
A published beginner strength plan kept as written: five days a week, eight weeks, one main barbell lift per day and three assistance exercises behind it. Squat, bench, deadlift, overhead press and row each get their own day, so nothing competes for the same fresh legs or shoulders. The main lift runs five sets of five and you add weight week to week; the assistance work stays at three sets and does not change. Needs a rack, a bench, a few machines and a cable station — this is a gym plan, not a home one.
The plan below is this program adapted to your settings. Change anything and it recalculates — exercises, working weights and volume. Every week is written out and every week is the same: this program prescribes its sets and reps, so they stay put — you progress by adding weight.
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