The Warrior: Beginner Barbell Strength Training Program on Spitfire Athlete


In this battle-tested strength cycle you will squat, deadlift, and bench press three days a week. It’s simple, but it works. Cultivate the warrior’s mindset of building the strength to fight your battles. Practice the warrior’s mentality of mental toughness, grit, and dedication.

Your training will consist of:

  • barbell squats
  • deadlifts
  • bench press
  • overhead press

These are all compound full body exercises that will best strengthen your entire body. Your goal is to lift more than you did in your last training session. You will do this adding 5lbs to your squat and deadlift and 1-2.5lbs to your overhead press and bench press each training session.

This is the simplest way to build a foundation of strength that will serve you well for your health, athletic, and aesthetic goals. If you’d like to learn more about why this program works so well, you may want to read The Spitfire Athlete Strength Training Guide for Women.

Training Calendar

You will be training three days a week for four weeks.


Training Day Preview

Below is a preview of Day 3: Squat, Bench, and Deadlift.

If you click on the circle exercise image, you will be taken to a detailed instruction page as shown. Every detailed instruction page has a camera icon in the upper right hand corner with a detailed instructional video.

You can use the handy timer in the bottom to rest for 3-5 minutes in between your sets.


The Warrior is one of our completely free training plans. Are you ready to train to cultivate a warrior’s mentality of mental toughness, grit, and dedication? Download the Spitfire Athlete app and start your training today.

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