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

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Bench Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Squat

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

Workout B

  • 1

    Chin Up

    2x5
    BW
    5+
    BW
    Finish Day Script:
    Bodyweight
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Overhead Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Deadlift

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables:

Workout A

  • 1

    Bent Over Row

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Bench Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Squat

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

Workout A

  • 1

    Chin Up

    2x5
    BW
    5+
    BW
    Finish Day Script:
    Bodyweight
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Overhead Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Deadlift

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables:

Workout B

  • 1

    Bent Over Row

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Bench Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Squat

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

Workout B

  • 1

    Chin Up

    2x5
    BW
    5+
    BW
    Finish Day Script:
    Bodyweight
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 2

    Overhead Press

    2x5
    45
    5+
    45
    Finish Day Script:
    Barbell
    Plates for each bar side
    -None
    Exercise Changes
    • weights: -= 10%

    State variables:

  • 3

    Deadlift

    2x5
    95
    5+
    95
    Finish Day Script:
    Barbell
    Plates for each bar side
    -25
    Exercise Changes
    • weights: -= 10%

    State variables: