A beginner strength template built on five sets of five reps on a handful of barbell lifts, adding weight every session.
The best-known versions are Stronglifts 5x5 and Bill Starr's original. Two alternating full-body sessions: workout A is squat, bench press and barbell row; workout B is squat, overhead press and deadlift, all 5 x 5 except the deadlift at 1 x 5. Three sessions a week, alternating A and B.
Progression is the whole program: add 2.5 kg to the upper-body lifts and 5 kg to the lower-body lifts every session you complete all the reps. A client starting the squat at 40 kg is squatting 100 kg inside three months if nothing is missed.
It ends when it stalls, which for most clients is somewhere between month three and month six. The standard rule is deload 10 percent after three failed sessions on a lift, and when the same wall comes back a second time, move to double progression or a periodized block.