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39 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.

4.30 / 5

Nelson G.

Man, 38
a month ago

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

No modifications

Nice program

K Swaby

Man, 47
6 months ago

7 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Excellent program 👍🏿💪🏾

Tondo P.

Man, 40
6 months ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good choice after I returned back to the gym after long time.

Josh S.

Man, 33
7 months ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program if you’re beginning your journey or looking for a simple structure to follow that allows for modification/addition.

Lewis H.

Man, 30
7 months ago

7 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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, 40
7 months ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

Results as expected, good for a beginner such as myself.

BackWerdz

Man
8 months ago

12 weeks complete

6 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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, 36
10 months ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 45
a year ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

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, 49
a year ago

9 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Significant modifications

I want to do the advanced program for 4 days