r/Fitness Basic Beginner Routine (3x5)
by r/Fitness
1,826 athletes joined
3x5 routine for complete beginners to strength training using barbells
4.31
(137 ratings)
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
Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Time Per Workout
45 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 1
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 1
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 2
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 2
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
Day 3
1
Bent Over Row (Barbell)
2
1
5
5+
2
Bench Press (Barbell)
2
1
5
5+
3
Squat (Barbell)
2
1
5
5+
Day 3
1
Chin-Up (Bodyweight)
2
1
5
5+
2
Overhead Press (Barbell)
2
1
5
5+
3
Deadlift (Barbell)
2
1
5
5+
What People Are Saying(137 ratings)
Only ratings with written feedback are displayed here.
4.31/ 5
K SwabyAge 47, Man
17 days ago
Excellent program 👍🏿💪🏾
Tondo P.Age 40, Man
23 days ago
Good choice after I returned back to the gym after long time.