r/Fitness Basic Beginner Routine

Free4.37 (54 reviews)

3x5 routine for complete beginners to strength training using barbells

Program Description

The r/fitness Basic Beginner Routine 3x5 variation is a three-day routine with only five new movements. This routine is best framed as a “training wheels” routine. The primary goal is to be a simple, easy to follow routine that will help beginners get into the gym, start training with the standard barbell lifts, and build a habit of going to the gym consistently.

Alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting.

Progression

Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench, Overhead Press, Row, Chin Up) each day you do the lift.
Add 5 lbs (2.5 kg) to the lower body lifts (Squat, Deadlift) each day you do the lift.
If you do more than 10 reps on your AMRAP set, add 5 lbs (2.5 kg) / 10 lbs (5 kg) instead.
If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.

Program Overview

Coach

Level

Equipment

Time Per Workout

Days Per Week

Program Length

r/Fitness

Beginner, Novice

Garage Gym

45 minutes

3 days

12 weeks

What People Are Saying

See All

Deanna C. Woman, 36

2 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

6 days ago

drifter Man, 32

3 weeks complete

More than expected strength gains

More than expected muscle gains

No modifications

8 days ago

Kaitlin B. Woman, 37

3 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Even though it’s only 5 exercises, it covers the basics and can be easily modified based on skill level (dumbbells in lieu of barbell for lighter weight, etc.). I did add in some extra core exercises.

9 days ago

Emily H Woman, 26

12 weeks complete

More than expected strength gains

More than expected muscle gains

Marginal modifications

It's perfect for beginners who want to get into the gym and learn the movements. It focuses on 3 exercises per session so it was easy to get a warm up, cool down, 10 mins of cardio in there plus some extra accessory exercises that I just wanted to experiment with, learn, and enjoy. I'm so happy I tried this and got through the whole thing, I have learned so much and feel significantly stronger and have better posture! I know it's due to newbie gains but just being able to feel my spine be straighter is so huge for me. I swapped out the chin ups for scap pull ups, ring inverted rows (love them) and lat pull downs. I was also not able to add weight every session, so I focused on adding reps instead! My philosophy for this program was to take it easy and slow and try to build a habit and make sure I push myself - even if it's a tiny bit every time - and I am so glad I did :D If you're a weak little digital artist like me do your back a favor and try this program out. Thanks to boostcamp for being an amazing resource! Looking forward to trying a new program on here :)

9 days ago

Kevin A. Man, 23

3 weeks complete

No modifications

12 days ago

Rawrgrr Man

3 weeks complete

As expected strength gains

Less than expected muscle gains

Marginal modifications

13 days ago

Sahar C. Woman, 28

5 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

This is a great beginner workout for people who want to start lifting.

17 days ago

K Man, 30

6 weeks complete

As expected strength gains

As expected muscle gains

None modifications

19 days ago

Njengat S. 31

4 weeks complete

No modifications

24 days ago

TheTimenest Man, 20

7 weeks complete

More than expected strength gains

As expected muscle gains

Marginal modifications

Easy to follow and provides fair challenge to the body. Simplicity is its strong suit, allowing me to ease myself into working out again.

a month ago

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Mon

Do all sets of one lift, then move on to the next. The last set is AMRAP – As Many Reps As Possible. The last set should not be to absolute muscular failure – try to get a feel for when you have 1-2 reps left in you. You want these to be crisp, quality reps. Rest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to.

1. Bent Over Row (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

2. Bench Press (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

3. Squat (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

Wed

1. Chin-Up (Bodyweight)

Alternative Exercise 1: Chin-Up (Assisted)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

2. Overhead Press (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

3. Deadlift (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

Fri

Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench Press, Bent Over Row) each day you do the lift. Add 5 lbs (2.5 kg) to the lower body lifts (Squat) each day you do the lift. If you do more than 10 reps on your AMRAP set, add 5 lbs (2.5 kg) / 10 lbs (5 kg) instead. If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift. Use this time to set new rep records at past weights.

1. Bent Over Row (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

2. Bench Press (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-

3. Squat (Barbell)

Sets	Target	Intensity
1	5 reps	-
2	5 reps	-
3	5 or more reps	-