Basic Beginner Routine
Also known as: basic beginner routine · bbr · reddit · r/fitness · novice barbell
The r/Fitness Basic Beginner Routine — the sub's default first program. Three sessions a week alternating two full-body workouts of just the big barbell lifts at 3×5 (one heavy set of five for the deadlift), plus chin-ups. Add weight every session you complete all your reps. Minimal, proven, and hard to mess up.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Basic Beginner Routine — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Bent Over Row (Barbell) | 3×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Bent Over Row (Barbell) | 3×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Week 23 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Bench Press (Barbell) | 3×5 | 2:30 |
| Bent Over Row (Barbell) | 3×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 | 2:30 |
| Overhead Press (Barbell) | 3×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Chin Up | 3×5+ AMRAP | 2:30 |
Source: Basic Beginner Routine — r/Fitness community wiki.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Basic Beginner Routine in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
