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'.
1
Bent Over Row
Finish Day Script: if (cr[1] + cr[2] + cr[3] >= 15) {
state.weight = w[3] +
(cr[3] > 10 ? 5lb : 2.5lb)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Bench Press
Finish Day Script: if (cr[1] + cr[2] + cr[3] >= 15) {
state.weight = w[3] +
(cr[3] > 10 ? 5lb : 2.5lb)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Squat
Finish Day Script: if (cr[1] + cr[2] + cr[3] >= 15) {
state.weight = w[3] +
(cr[3] > 10 ? 10lb : 5lb)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
1
Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
2
Overhead Press
Finish Day Script: if (cr[1] + cr[2] + cr[3] >= 15) {
state.weight = w[3] +
(cr[3] > 10 ? 5lb : 2.5lb)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
3
Deadlift
Finish Day Script: if (cr[1] + cr[2] + cr[3] >= 15) {
state.weight = w[3] +
(cr[3] > 10 ? 10lb : 5lb)
} else {
state.weight = state.weight * 0.9
}
Exercise State Variables changes Please enter number of AMRAP reps
It changes only for this workout! If you want to change for this and future workouts, change the weight in the program.
Enter new state variables values
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Same as **T1** - initially set your TM based on ~2RM.","id":"nahjbylx","state":{"weight":{"value":45,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":200,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"bodyweight","id":"pullUp"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Pull Up","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. 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Set the `rm` state variable to that weight.","id":"itbrzmhh","state":{"weight":{"value":0,"unit":"lb"}},"finishDayExpr":"","reuseLogic":{"selected":"uiqkwphq","states":{"uiqkwphq":{"rm":{"value":0,"unit":"lb"},"reps":15,"week":1}}}},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"dumbbell","id":"reverseFly"},"warmupSets":[{"value":0.3,"threshold":{"value":60,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":30,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":10,"unit":"lb"},"reps":5}],"name":"Reverse Fly","description":"**T3**. In 3-4 sets work up to heaviest first rep. Once reached that's the first set. 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5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"pullUp"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Pull Up","id":"floepahq","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bentOverRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bent Over Row","id":"hptmfoju","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 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5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"bicepCurl"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bicep Curl","id":"nakyrrmt","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"hangingLegRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"},{"repsExpr":"12","isAmrap":false,"weightExpr":"0lb"}]}],"name":"Hanging Leg Raise","id":"rfopyaev","finishDayExpr":"","state":{}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"gobletSquat"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Goblet Squat","id":"jystpbjo","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"lunge"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lunge","id":"emqwpejw","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":20,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"id":"singleLegDeadlift"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Single Leg Deadlift","id":"aufwcftx","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"standingCalfRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Standing Calf Raise","id":"iuvdsefn","finishDayExpr":"if (cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3]) {\n state.weight = state.weight + 2.5lb\n state.failures = 0\n state.lastReps = 0\n} else {\n if (cr[1] + cr[2] + cr[3] <= state.lastReps) {\n state.failures = state.failures + 1\n } else {\n state.lastReps = cr[1] + cr[2] + cr[3]\n }\n if (state.failures >= 3) {\n state.weight = state.weight - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":50,"unit":"lb"},"lastReps":0,"failures":0}}],"author":"/u/gregariousHermit","name":"Dumbbell P/P/L","days":[{"exercises":[{"id":"dqgiwzky"},{"id":"rxrmcyvu"},{"id":"gjnupmxn"},{"id":"wvisranc"},{"id":"rfopyaev"}],"name":"Push Day"},{"exercises":[{"id":"floepahq"},{"id":"hptmfoju"},{"id":"xhhmwfyk"},{"id":"eoabtkcw"},{"id":"nakyrrmt"}],"name":"Pull Day"},{"exercises":[{"id":"jystpbjo"},{"id":"emqwpejw"},{"id":"aufwcftx"},{"id":"iuvdsefn"},{"id":"rfopyaev"}],"name":"Legs Day"}],"description":"<div><p>This is a great starting routine for beginners if you only have dumbbells available. If you have a barbell, then your better bet is 'Basic Beginner Routine'.</p><p>It's a Push/Pull/Legs routine with linear progressing, each day is focused on either Push, Pull or Legs.</p><p>You'll need a bench, adjustable dumbbells and a pull-up bar.</p></div>","id":"dbPpl","shortDescription":"Dumbbell-only push/pull/legs split. Great if you only have dumbbells.","nextDay":1,"url":"https://old.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/","tags":["dumbbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"qaqbcysx","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"qcriakad","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"overheadPress"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Overhead Press","id":"lqrhvneb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":45,"unit":"lb"},"failures":0,"successes":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"deadlift"},"variations":[{"sets":[{"repsExpr":"5","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Deadlift","id":"svplezwb","finishDayExpr":"if (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = w[1] + state.increment\n state.successes = 0\n state.failures = 0\n }\n} else {\n state.failures = state.failures + 1\n if (state.failures >= 2) {\n state.weight = state.weight * 0.9\n state.successes = 0\n state.failures = 0\n }\n}","state":{"increment":{"value":5,"unit":"lb"},"weight":{"value":95,"unit":"lb"},"failures":0,"successes":0}}],"author":"Mark Rippetoe","name":"Starting Strength Phase 1","days":[{"exercises":[{"id":"qaqbcysx"},{"id":"qcriakad"},{"id":"svplezwb"}],"name":"Workout A"},{"exercises":[{"id":"qaqbcysx"},{"id":"lqrhvneb"},{"id":"svplezwb"}],"name":"Workout B"}],"description":"Great absolute beginner program from a famous trainer and powerlifter Mark Rippetoe. 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