program poster

r/Fitness Basic Beginner Routine (3x5)

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Written by r/Fitness
verified coach
Published on Dec 14, 2024
2,644 athletes joined

3x5 routine for complete beginners to strength training using barbells

4.21
(43 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.

For the r/fitness Basic Beginner Routine 3x5 Variation, Alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting for the body to recover and grow so you are fresh for the next workout.

Progression

  • Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench Press, the Overhead Press, the Row variation, and the Chin Up) each day you do the lift.

  • Add 5 lbs (2.5 kg) to the lower body lifts (Squat and 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.

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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
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
12.7%
Lats
12.7%
Glutes
9.9%
Front Delts
8.5%
Triceps
8.5%
Chest
7%
Hamstrings
7%
Middle Delts
7%
Abs
4.2%
Biceps
4.2%
Adductors
2.8%
Lower Back
2.8%
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4.8 Stars with 10, 000+ Ratings
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(43 ratings)
Only ratings with written feedback are displayed here.
4.21 / 5
N A.Age 26, Man
10 hours ago
11 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Fantastic introductory program! It helped me get started going to the gym and learn all the major compound lifts in a way that was very approachable and it was easy to track progress week to week. It worked for me and my gym buddy wonderfully and our numbers went up quite significantly in a short amount of time. I would direct anyone starting out to this program.
Muhammad Ghazi AbidMan
3 months ago
11 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I have ulcerative colitis amd this program helped me get back on track after a relapse and a long time off from working out. I had lost significant muscle mass and it helped me get my main compound lifts up to a respectable level. I also work in retail and the three days helped me in getting enough rest. Almost 3/4 of the way in I started adding some accessories to increase volume. I didn't make too many gains probanly because my sleep sucks ass and I tried eating a lot but I wasn't really counting my calories, just eating more than what I usually ate.
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