r/Fitness Basic Beginner Routine (3x5)
3x5 routine for complete beginners to strength training using barbells
Overview
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.
Who it's for
Reviews
It’s a consistent program developing the big muscle groups. This has led to significant strength in tier 2 exercises.
Cool stuff
Great beginner workout to get back into it!
Nice simple program to get me back into the habit of going to the gym after a period of illness. I started adding exercises to it for some functional goals, but when it's a bad day I just do the program as written and some cardio.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 2 | Bench Press (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 3 | Squat (Barbell) | 2 | 5 reps |
| 1 | 5+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 2 | Overhead Press (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 3 | Deadlift (Barbell) | 2 | 5 reps |
| 1 | 5+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 2 | Bench Press (Barbell) | 2 | 5 reps |
| 1 | 5+ reps | ||
| 3 | Squat (Barbell) | 2 | 5 reps |
| 1 | 5+ reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, r/Fitness Basic Beginner Routine (3x5) is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
r/Fitness Basic Beginner Routine (3x5) is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
r/Fitness Basic Beginner Routine (3x5) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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