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r/Fitness Basic Beginner Routine

Free4.31 (75 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
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
r/Fitness
Beginner, Novice
Garage Gym
45 minutes
3 days
12 weeks
What People Are Saying
See All
Christopher K. Man, 37
3 weeks complete
As expected strength gains
As expected muscle gains
None modifications
3 days ago
Jupiter G. Woman, 32
12 weeks complete
More than expected strength gains
As expected muscle gains
Marginal modifications
4 days ago
Danny Man, 21
2 weeks complete
As expected strength gains
As expected muscle gains
None modifications
I gained about 15 lbs (of muscle i hope) so far, it's pretty good to get started and I'd recommended this to all beginners looking to work on themselves. It's definitely helped me feel good, and I love that it's only a temporary program after which you should have sufficient gains and experience to move on to other programs.
5 days ago
Anonymous Man
7 weeks complete
None modifications
18 days ago
rixx X. Man, 31
7 weeks complete
No modifications
20 days 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.
21 days ago
Anonymous Man
2 weeks complete
No modifications
22 days 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.
25 days ago
L S. Man, 34
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Leo Man, 30
2 weeks complete
No modifications
a month ago
Mon
Do all sets of one lift, then move on to the next. The last set is AMRAP – As Many Reps As Possible. The last set should not be to absolute muscular failure – try to get a feel for when you have 1-2 reps left in you. You want these to be crisp, quality reps. Rest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to.
1. Bent Over Row (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
3. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
Wed
Do all sets of one lift, then move on to the next. The last set is AMRAP – As Many Reps As Possible. The last set should not be to absolute muscular failure – try to get a feel for when you have 1-2 reps left in you. You want these to be crisp, quality reps. Rest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to.
1. Chin-Up (Bodyweight)
Alternative Exercise 1: Chin-Up (Assisted)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
3. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
Fri
Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench Press, Bent Over Row) each day you do the lift. Add 5 lbs (2.5 kg) to the lower body lifts (Squat) 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. Use this time to set new rep records at past weights.
1. Bent Over Row (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-
3. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 or more reps
-