38 reviews for 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.
K Swaby
Man, 477 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Excellent program 👍🏿💪🏾
Tondo P.
Man, 403 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Good choice after I returned back to the gym after long time.
Josh S.
Man, 333 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Great program if you’re beginning your journey or looking for a simple structure to follow that allows for modification/addition.
Lewis H.
Man, 307 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I'm stupid, I'm on like 5 programs at the same time, so I changed it a ton to fit all of em
Matthew Elliott
Man, 403 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Results as expected, good for a beginner such as myself.
BackWerdz
Man12 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Great for begginers or someone who is making a come back from an extended leave from training. I made moderate changes midway thru by adding two sets and increasing reps. I will repeat this program as I feel I still have unatained gains awaiting me. I am happy with this three day compound lift oriented program.
Dan
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I have never seriously powerlifted and started this program to establish a baseline for myself. It's a great simple program for learning compound lifts and rapidly increasing your weights as you learn form.
Scott V.
Man, 453 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Only 3 weeks in but I am progressing as outlined in the program. Great program for anyone just starting out or getting back in to lifting.
Katarzyn Ż
Man, 499 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
I want to do the advanced program for 4 days
Danabolic Steroids
Man, 219 weeks complete
As expected strength gains
As expected muscle gains
Nice program to get me aquainted with some exercises and building consistency for going to the gym.