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r/Fitness Basic Beginner Routine (3x5)

4.38 (29 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.

Read the full program guide below.

Program Overview
Coachr/Fitness
LevelBeginner, Novice
EquipmentGarage Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Week 5
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Week 9
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 10
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Week 11
Watch video
Day 1
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Week 12
Watch video
Day 1
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
Day 2
ExerciseSetsRepsIntensity
Bent Over Row (Barbell)2
5
-
1
5+
-
Bench Press (Barbell)2
5
-
1
5+
-
Squat (Barbell)2
5
-
1
5+
-
Day 3
ExerciseSetsRepsIntensity
Chin-Up (Bodyweight)2
5
-
1
5+
-
Overhead Press (Barbell)2
5
-
1
5+
-
Deadlift (Barbell)2
5
-
1
5+
-
What People Are Saying
4.4/5
See all
Danabolic Steroids Man, 21
9 weeks complete
As expected strength gains
As expected muscle gains
None modifications
Nice program to get me aquainted with some exercises and building consistency for going to the gym.
2 months ago
Kobus F.Man, 33
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
I have been training on and off for years. About a year ago I got into a good habit of exercising. This was impeded by a heavy Covid infection. I struggled to get back into it for months. This programme allowed me to ease back into the habit and feel more confident about the way forward.
3 months ago
Adam W.Man, 31
4 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Great program so far. Usually I push too hard too fast but these makes it easy and fun as it's not too big or complicated. Simple program to get back into lifting without overdoing it too early. Will move onto another strength program after 3 months that has a few more sets per exercise and maybe some additional but for now this is perfect and seeing results 1 month in
3 months ago
ComcoolMan, 35
10 weeks complete
As expected strength gains
As expected muscle gains
None modifications
I've never lifted before, so I needed a program to get started and learn/practice the main lifts. This was a good program for that.
5 months ago
Jared D.Man, 33
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Consistency, being able to see the previous
5 months ago
Manav S.Man, 27
2 weeks complete
More than expected strength gains
As expected muscle gains
None modifications
Gained 4 kg weight in 2 months. Easy to follow and time effecient program.
5 months ago
Wassup A.Man, 15
4 weeks complete
More than expected strength gains
Less than expected muscle gains
Significant modifications
Would add more arm exercises,
5 months ago
Aritana K.Man, 24
4 weeks complete
As expected strength gains
More than expected muscle gains
Marginal modifications
Very happy with the strenght gains, and also gained some mass too
6 months ago
Roger D.Man, 45
12 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
First time training with barbell. I did regular exercise for 2/3 years, mixing calistenia with kettlebell, not heavy. I liked that the progression felt slow and steady, training was doable in 20-30 min. I was expecting to need to drop weight, but surprisingly never happened and managed to keep increasing every session without going under 5 on the AMRAP one. Highly recommend. Now moving to beginner 531 after 12 weeks.
7 months ago
Lochlan J.Man, 24
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
It's keeps things simple which is very good for a beginner routine.
7 months ago

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.