r/fitness Basic Beginner routine

The Basic Beginner Routine is the r/Fitness community's starter program, published on The Fitness Wiki (thefitness.wiki). The wiki credits no single author. It is a deliberately small "training wheels" program for people who have never lifted with a barbell: learn the main lifts, build the habit of showing up, and add a little weight or a few reps every session. If you already know the squat, bench, press, row and deadlift, a fuller program will serve you better.

The week Alternate two workouts with a rest day between sessions, for example Mon/Wed/Fri, so one week is A, B, A and the next is B, A, B. Finish every set of one lift before moving to the next.

• Workout A: Barbell Row, Bench Press, Squat, each 3x5+
• Workout B: Chin-ups, Overhead Press, Deadlift, each 3x5+

3x5+ is three sets of five where the last set is as many reps as you can do. End that set when form slips or the bar slows down a lot. Rest 2-3 minutes between sets and up to 5 minutes between exercises.

Starting weights Start with the empty bar for 5 reps. If that was easy with good form, add 10-20 lb and do another 5. Stop when form breaks down or the bar noticeably slows; that weight is your starting weight for all sets. This is not a max test, so err on the light side.

Progression

• Add 2.5 lb each session to the upper-body lifts (bench, overhead press, row, chin-ups) and 5 lb to the lower-body lifts (squat, deadlift). Increments are to the total weight, not per side.
• If the last set goes past 10 reps, add 5 lb (upper) or 10 lb (lower) instead.
• If you get fewer than 15 total reps on a lift, take 10% off it next time.
• No 1.25 lb plates? Add 5 lb every other session, or move up 5 lb at a time.

Chin-ups If you can't do them yet, do negatives, use bands or an assisted machine, follow a pull-up progression, or use the lat pulldown.

Cardio Do at least two cardio sessions a week: one easier session of 15-30 minutes (walking, jogging, cycling) and one hard session of 10-15 minutes (intervals, circuits). On lifting days, do cardio after lifting.

Want more work? The low volume is intentional. If you want more, add one push, one pull and one leg or core accessory per session, or 1-3 extra sets at 70-80% of the day's weight.

How long Run it for at most three months (this plan is 12 weeks), then move on to a program with more volume and variety such as GZCLP or 5/3/1 for Beginners.