Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing Military press
3x5 Bent Over Rows
Example
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Etc.
Weight
As for the weight, make sure that you use the SAME weight
throughout the sets. For example if I do the first set of Squats
with 200lbs then I do the other 2 sets of squats with 200lbs.
Every week make it a goal to increase each of your lifts by 2.5%.
Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would
try for 102.5lbs. If I did 200lb Squats Week 1 I would try for
205lbs in Week 2. Sometimes you will be able to do more but don't
mess with your form just to lift more.
Warm-up Sets
Before all your working sets it is best to do a few warm-up sets.
Specifically for your first lift. You don't have to do the whole
thing for the other lifts but definitely the first.
What you do is you ramp your weight up to your working sets.
For example:
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
And the working set weight would be 175.
If you are lifting your working sets under 150 I would cut out the
3rd warmup set of 1x5 because it wont be needed.