r/Fitness Basic Beginner Routine (3x5)
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.
PROGRAM OVERVIEW
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Days Per Week3 days
- Recommended DaysMon, Wed, Fri
- Time Per Workout45 minutes
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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.