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Intermediate

Tiered Strength Workout Routine

Tiered Strength runs four barbell days a week, each built from three tiers. A heavy lift for 5 sets of 3, a lighter lift for 3 sets of 10, and an accessory for 3 sets of 15. On the heavy lift, push the last set for as many reps as you can.

4 days a week · 12 exercises · Gym · free, no account needed to read

  • chest
  • glutes
  • lats
  • lower back
  • quads
  • shoulders
  • upper back
Try Day 1 free
Clay illustration of an adjustable bench

Day 1

3 exercises · ~40 min

  1. 1
    Barbell SquatBarbell
    5 × 3
  2. 2
    Barbell Bench PressBarbell
    3 × 10
  3. 3
    Wide-Grip Lat PulldownCable
    3 × 15
Customize this day

Day 2

3 exercises · ~40 min

  1. 1
    Standing Military PressBarbell
    5 × 3
  2. 2
    Barbell DeadliftBarbell
    3 × 10
  3. 3
    One-Arm Dumbbell RowDumbbell
    3 × 15 each
Customize this day

Day 3

3 exercises · ~40 min

  1. 1
    Barbell Bench PressBarbell
    5 × 3
  2. 2
    Barbell SquatBarbell
    3 × 10
  3. 3
    Wide-Grip Lat PulldownCable
    3 × 15
Customize this day

Day 4

3 exercises · ~40 min

  1. 1
    Barbell DeadliftBarbell
    5 × 3
  2. 2
    Standing Military PressBarbell
    3 × 10
  3. 3
    One-Arm Dumbbell RowDumbbell
    3 × 15 each
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Tiered Strength questions, answered

What are the three tiers?

Tier 1 is a heavy main lift, tier 2 is a lighter main lift for more reps, and tier 3 is an accessory like a pulldown or row.

What is an AMRAP set?

As many reps as possible. On the last heavy set, keep going while form holds. The count tells you when to add weight.

Is this plan good for beginners?

It suits someone with a few months of barbell work. The heavy triples need a squat, bench, deadlift and press you already do well.

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