r/Fitness Basic Beginner Routine (3x5)

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.