r/Fitness Basic Beginner Routine (3x5)
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.
Read the full program guide below.
Coach | r/Fitness |
Level | Beginner, Novice |
Equipment | Garage Gym |
Time Per Workout | 45 minutes |
Days Per Week | 3 days |
Program Length | 12 weeks |
r/Fitness Basic Beginner Routine Program Guide
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.