The SIMPLEST Beginner Program is a free, no-nonsense starting routine from Alex Bromley (Empire Barbell). It is a linear progression built on the big barbell lifts (squat, bench, deadlift, press, and the barbell row) plus a little direct arm work. You get stronger by adding a small amount of weight nearly every session, which is exactly what works best when you are new.
What makes it simple is the structure: just two progressions to learn and three easy stages to grow through. It keeps you focused on the lifts that actually drive progress instead of drowning you in options.
If you have already run a beginner program and stalled, you may be ready to graduate. Compare it with Starting Strength, StrongLifts 5×5, and GreySkull LP to see which fits you best.
Table of Contents
SIMPLEST Beginner Program Spreadsheet
I built a free spreadsheet that covers all three stages. Each workout has a session-by-session log, and the Next? column reads your top-set reps and tells you whether to add weight or move on. The Read Me tab walks through both progressions.
Program by Alex Bromley (Empire Barbell), who shares it for free.
How the Program Works
There are only two progressions to learn, and you will use them on every exercise.
4×6+ means 4 sets at the same weight, with the last set taken as an AMRAP (as many reps as possible). Pick a weight that makes the first three sets feel almost too easy, for example 200 for 6, 6, 6, and then 15 on the last set. Add a little each session, around 2.5 to 5 lb on upper-body lifts and 5 to 10 lb on lower-body lifts. When that fourth set becomes a hard set of just 6, it is time to move on. Do not get greedy. The goal is to last as many sessions as possible, not to jump ahead.
3xF means 3 sets to failure, taken as many clean reps as you can manage. Aim to fail somewhere in the 8 to 12 rep range. If you go above 12, add a little weight next time. If you drop below 8, take some off.
The Three Stages
Run these in order. Move up only when your current stage stops feeling fresh and you are ready for a bit more work.
Stage 1: A/B Alternating
Two workouts you rotate, trained 3 to 5 days a week. The simplest possible start, with only the lifts that matter.
| Workout A | Workout B |
|---|---|
| Squat 4×6+ | Deadlift 4×6+ |
| Bench Press 4×6+ | Barbell Row 4×6+ |
| Upright Row 3xF | Overhead Press 4×6+ |
| Triceps 3xF | Biceps 3xF |
Stage 2: 3-Day Whole Body
Once the basics feel automatic, add a third day of lift variations. Run it three days a week with a day of rest between, like Monday, Wednesday, Friday.
| Day 1 | Day 2 | Day 3 (variations) |
|---|---|---|
| Squat 4×6+ | Deadlift 4×6+ | Front Squat 3xF |
| Bench Press 4×6+ | Barbell Row 4×6+ | Close-Grip Bench 3xF |
| Upright Row 3xF | Overhead Press 4×6+ | Romanian Deadlift 3xF |
| Triceps 3xF | Biceps 3xF | Behind-the-Neck Press 3xF |
Stage 3: Graduate to Bullmastiff
When you have outgrown the beginner stages, the 4-day Bullmastiff powerbuilding template from Bromley is the next step: one lift per day, a main 4×6+, a variation, then accessory volume. We have a full free tracker for it in our Bullmastiff program spreadsheet.
Frequently Asked Questions
Is the SIMPLEST Beginner Program free?
Yes. Alex Bromley shares the full program for free. The spreadsheet here lays out all three stages with a session log and automatic progression cues.
What does 4×6+ mean?
Four sets at the same weight, with the last set taken as an AMRAP. The first three sets should feel almost easy. Add a little weight each session, and when the last set drops to a hard 6 reps, move on to the next stage or variation.
What does 3xF mean?
Three sets to failure, aiming to fail in the 8 to 12 rep range. Go above 12 and you add weight; drop below 8 and you take some off.
How many days a week should I train?
At least three. On Stage 1 you can train 3 to 5 days a week since the workouts are short. Stage 2 is built for three days a week.
How long should I run it?
Stay on each stage as long as you keep adding weight and reps. Move up a stage when progress slows or the work starts feeling too easy, and graduate to Bullmastiff once the beginner stages have run their course.
