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Alex Leonidas novice program: workout b

Six movements from Alex's free novice Workout B, paired with his novice-training guide. The written program supplies the sets, reps, plank duration and A/B schedule.

From Alex Leonidas on YouTube, posted
Exercises
6
Sets
Varies by set choice
Session
Novice Workout B

The routine

  1. Box squat3 or 5 x 4 to 6

    Choose 3 or 5 sets, not 4.

    Source wording: Box Squat 3/5×4-6Box squat: source
  2. Paused overhead press3 or 5 x 4 to 6

    Pause off the chest or collarbone for a 1 to 2 count, as the written FAQ explains.

    Source wording: Paused Overhead Press 3/5×4-6Paused overhead press: source
  3. Trap-bar deadlift2 x 4 to 6
    Source wording: Trap-Bar Deadlift 2×4-6Trap-bar deadlift: source
  4. Close-grip bench press3 x 6 to 8
    Source wording: Close-Grip Bench Press 3×6-8Close-grip bench press: source
  5. Weighted chin-up3 x 3 to 5
    Source wording: Weighted Chin-up 3×3-5Weighted chin-up: source
  6. Weighted plank3 x 30 to 60 seconds
    Source wording: Weighted Plank 3×30-60sWeighted plank: source

The routine comes from Alex's official free novice-program page, linked from the description of his novice guide. Watch the video for how each lift is done.

How the session is built

  • The video is Alex's novice-training guide. The routine table comes from the official free program linked in its description, rather than from a filmed workout.
  • This page selects Workout B. The program alternates A/B/A one week and B/A/B the next on Monday, Wednesday and Friday.
  • For the two 3/5-set exercises, Alex means either three or five sets, not four.
  • The written FAQ gives 2 to 5 minutes of rest for major compounds and 1 to 2 minutes for accessories.

Who it suits

Novices following Alex's free A/B program and still progressing workout to workout.

Follow this workout

Follow Workout B above as part of the A/B schedule, keeping the plank timed and choosing either three or five sets for the first two lifts.

Swaps if you lack the gear

ProblemDo this instead
No trap barThe creator's FAQ gives conventional deadlift for 1 set of 5 instead.
Cannot do weighted chin-upsThe creator lists slow bodyweight negatives, pulldowns or assisted chin-ups.

Swaps and the notes on how the session is built are ours, not Alex Leonidas's.

Questions

Is this a video of Workout B?

The embedded video is the novice guide. Exact Workout B prescriptions are on Alex's linked free program page.

Does 3/5 mean three to five sets?

No. The FAQ explicitly says three or five, never four.

What do the plank numbers mean?

Seconds, not repetitions.

Lift and run on one plan.Get Zurge

More from Alex Leonidas

The video belongs to Alex Leonidas and is embedded from YouTube. Zurge is not affiliated with or endorsed by Alex Leonidas. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.