By Jim Wendler
A very popular weight lifting routine - 5/3/1 by Jim Wendler, adapted for beginners.
Good both for strength and size, it's well tested by time and helped thousands of lifters to achieve their goals
1
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
65 lb-10
102.5 lb-25/2.5/1.25
-25/10/5/2.5
-45/5/2.5
-45/10/5/2.5
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 (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
77.5 lb-10/5/1.25
-25/1.25
-25/5/2.5/1.25
-25/10/5/1.25
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
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
4
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
5
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
Deadlift
Finish Day Script: if (day == 8) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
102.5 lb-25/2.5/1.25
-25/10/5/2.5
-45/5/2.5
-45/10/5/2.5
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 (day == 8) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
-10/2.5/1.25
-10/10
-25/1.25
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
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
4
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
5
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
Bench Press
Finish Day Script: if (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
77.5 lb-10/5/1.25
-25/1.25
-25/5/2.5/1.25
-25/10/5/1.25
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
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
65 lb-10
102.5 lb-25/2.5/1.25
-25/10/5/2.5
-45/5/2.5
-45/10/5/2.5
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
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
4
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
5
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
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
70 lb-10/2.5
110 lb-25/5/2.5
-45/2.5
-45/10/2.5
-45/10/10/2.5
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 (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
82.5 lb-10/5/2.5/1.25
-25/5
-25/10/2.5
-45
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
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
4
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
5
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
Deadlift
Finish Day Script: if (day == 8) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
110 lb-25/5/2.5
-45/2.5
-45/10/2.5
-45/10/10/2.5
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 (day == 8) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
-10/5/2.5
-10/10/2.5
-25/2.5/1.25
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
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
4
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
5
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
Bench Press
Finish Day Script: if (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
82.5 lb-10/5/2.5/1.25
-25/5
-25/10/2.5
-45
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
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
70 lb-10/2.5
110 lb-25/5/2.5
-45/2.5
-45/10/2.5
-45/10/10/2.5
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
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
4
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
5
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
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
75 lb-10/5
120 lb-25/10/2.5
-45/5/2.5
-45/10/5/2.5
-45/25/2.5
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 (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
90 lb-10/10/2.5
-25/5/2.5/1.25
-25/10/5/1.25
-45/2.5/1.25
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
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
4
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
5
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
Deadlift
Finish Day Script: if (day == 8) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
120 lb-25/10/2.5
-45/5/2.5
-45/10/5/2.5
-45/25/2.5
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
Overhead Press
Finish Day Script: if (day == 8) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
-10/10
-25/1.25
-25/5/1.25
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
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
4
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
5
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
Bench Press
Finish Day Script: if (day == 9) {
state.tm = state.tm + 5lb
}
Barbell
Plates for each bar side
90 lb-10/10/2.5
-25/5/2.5/1.25
-25/10/5/1.25
-45/2.5/1.25
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
Squat
Finish Day Script: if (day == 9) {
state.tm = state.tm + 10lb
}
Barbell
Plates for each bar side
75 lb-10/5
120 lb-25/10/2.5
-45/5/2.5
-45/10/5/2.5
-45/25/2.5
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
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
4
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
5
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":"batsgbtg","state":{"intensity":65,"tm":{"value":325,"unit":"lb"},"week":1,"reps":10},"finishDayExpr":"state.week += 1\nif (state.week > 9) {\n state.week = 1\n}\n\nif (state.week == 1) { state.intensity = 65 }\nif (state.week == 2) { state.intensity = 70 }\nif (state.week == 3) { state.intensity = 75 }\nif (state.week == 4) { state.intensity = 80 }\nif (state.week == 5) { state.intensity = 82.5 }\nif (state.week == 6) { state.intensity = 85 }\nif (state.week == 7) { state.intensity = 87.5 }\nif (state.week == 8) { state.intensity = 90 }\nif (state.week == 9) { state.intensity = 100 }\n\nif (state.week == 1) { state.reps = 10 }\nif (state.week == 2) { state.reps = 8 }\nif (state.week == 3) { state.reps = 6 }\nif (state.week == 4) { state.reps = 5 }\nif (state.week == 5) { state.reps = 4 }\nif (state.week == 6) { state.reps = 3 }\nif (state.week == 7) { state.reps = 2 }\nif (state.week == 8) { state.reps = 1 }\nif (state.week == 9) { state.reps = 0 }"},{"variationExpr":"1","variations":[{"sets":[{"repsExpr":"5","weightExpr":"state.weight","isAmrap":false}]}],"exerciseType":{"equipment":"barbell","id":"stiffLegDeadlift"},"warmupSets":[{"value":0.3,"threshold":{"value":150,"unit":"lb"},"reps":5},{"value":0.5,"threshold":{"value":125,"unit":"lb"},"reps":5},{"value":0.8,"threshold":{"value":95,"unit":"lb"},"reps":5}],"name":"Stiff Leg Deadlift","description":"**T3**. 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Do it after 3-9 months in gym.","nextDay":1,"url":"https://thefitness.wiki/routines/5-3-1-for-beginners","tags":["beginner","barbell"]},{"exercises":[{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"benchPress"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Bench Press","id":"dqgiwzky","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":"dumbbell","id":"inclineChestFly"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Chest Fly","id":"rxrmcyvu","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":{"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 - 5lb\n state.lastReps = 0\n state.failures = 0\n }\n}","state":{"weight":{"value":40,"unit":"lb"},"lastReps":30,"failures":1}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"lateralRaise"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Lateral Raise","id":"xhhmwfyk","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":{"equipment":"dumbbell","id":"shrug"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Shrug","id":"eoabtkcw","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":"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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script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"dumbbell","id":"inclineRow"},"variations":[{"sets":[{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"12","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Incline Row","id":"hqvicqoe","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":30,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"squat"},"variations":[{"sets":[{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"20","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Squat","id":"ktkrgowq","finishDayExpr":"// Simple Exercise Progression script '5lb,1'\nif (completedReps >= reps) {\n state.successes = state.successes + 1\n if (state.successes >= 1) {\n state.weight = state.weight + 5lb\n state.successes = 0\n state.failures = 0\n }\n}\n// End Simple Exercise Progression script","state":{"successes":0,"weight":{"value":45,"unit":"lb"},"failures":0}},{"variationExpr":"1","exerciseType":{"equipment":"bodyweight","id":"backExtension"},"variations":[{"sets":[{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"},{"repsExpr":"30","isAmrap":false,"weightExpr":"state.weight"}]}],"name":"Back Extension","id":"hrugcphd","finishDayExpr":"","state":{"weight":{"value":0,"unit":"lb"}}},{"variationExpr":"1","exerciseType":{"equipment":"barbell","id":"inclineBenchPress"},"vari
