r/Fitness Basic Beginner Routine (3x5)

(39 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
Coachr/Fitness
LevelBeginner, Novice
GoalPowerlifting, Powerbuilding
EquipmentGarage Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 2
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Week 3
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 4
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Week 5
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 6
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Week 7
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 8
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Week 9
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 10
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Week 11
Day 1
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Week 12
Day 1
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
Day 2
ExerciseSetsReps
Bent Over Row (Barbell)2
5
1
5+
Bench Press (Barbell)2
5
1
5+
Squat (Barbell)2
5
1
5+
Day 3
ExerciseSetsReps
Chin-Up (Bodyweight)2
5
1
5+
Overhead Press (Barbell)2
5
1
5+
Deadlift (Barbell)2
5
1
5+
What People Are Saying
4.5/ 5
BackWerdzMan
12 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great for begginers or someone who is making a come back from an extended leave from training. I made moderate changes midway thru by adding two sets and increasing reps. I will repeat this program as I feel I still have unatained gains awaiting me. I am happy with this three day compound lift oriented program.
5 days ago
DanMan, 36
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I have never seriously powerlifted and started this program to establish a baseline for myself. It's a great simple program for learning compound lifts and rapidly increasing your weights as you learn form.
2 months ago
Scott V.Man, 45
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Only 3 weeks in but I am progressing as outlined in the program. Great program for anyone just starting out or getting back in to lifting.
3 months ago
Katarzyn ŻMan, 49
9 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
I want to do the advanced program for 4 days
3 months ago