logo
r/Fitness Basic Beginner Routine (3x5)
1,885 athletes joined
3x5 routine for complete beginners to strength training using barbells
4.30
(141 ratings)
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
Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 Reps
5+ Reps
2
Bench Press (Barbell)
2
1
5 Reps
5+ Reps
3
Squat (Barbell)
2
1
5 Reps
5+ Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
5 Reps
5+ Reps
2
Overhead Press (Barbell)
2
1
5 Reps
5+ Reps
3
Deadlift (Barbell)
2
1
5 Reps
5+ Reps
What People Are Saying(141 ratings)
Only ratings with written feedback are displayed here.
4.30/ 5
K SwabyAge 47, Man
2 months ago
7 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Excellent program 👍🏿💪🏾
Tondo P.Age 40, Man
2 months ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good choice after I returned back to the gym after long time.