Basic Beginner Routine

By /r/fitness

This is a great starting routine for complete beginners.

It's simple, easy to follow routine, which will introduce you to weight lifting.

You should run it for ~3 months, and then switch to some other routine, like '5/3/1 for beginners'.

Workout A

  • 1

    Bent Over Row

    5x2
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise State Variables changes
    • weight: 95 lb -> 85.5 lb

    State variables:

    • lb
  • 2

    Bench Press

    5x2
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise State Variables changes
    • weight: 45 lb -> 40.5 lb

    State variables:

    • lb
  • 3

    Squat

    5x2
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise State Variables changes
    • weight: 45 lb -> 40.5 lb

    State variables:

    • lb

Workout B

  • 1

    Chin Up

    5x2
    BW
    5+
    BW
    Bodyweight
    Plates for each bar side
    -None
  • 2

    Overhead Press

    5x2
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise State Variables changes
    • weight: 45 lb -> 40.5 lb

    State variables:

    • lb
  • 3

    Deadlift

    5x2
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise State Variables changes
    • weight: 95 lb -> 85.5 lb

    State variables:

    • lb