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r/Fitness Basic Beginner Routine (3x5)

by r/Fitness
verified coach
2,553 athletes joined

3x5 routine for complete beginners to strength training using barbells

4.23
(42 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.

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
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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(42 ratings)
Only ratings with written feedback are displayed here.
4.23 / 5
Muhammad Ghazi AbidMan
8 days 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.
Christy G.Age 34, Woman
11 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I am new to weightlifting. This program has been a perfect introduction to lifting with the bar. I'm gaining confidence with the bar and feeling stronger. I have had to make some modifications. I wasn't able to do a chin up (I can now do one set!), so I use resistance bands wrapped around the chin up bar to make it easier. I also don't have a squat or bench press rack , so I use lighter weight and do a clean before I squat, and I use dumbbells on the floor for press. I have been happy to see progress!
Show All Reviews

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.