Workout Routine

Free

Beginner Routine

by mattlean92

Download free Hardy app

This is based on /r/fitness's basic beginner routine with modifications that make it dumbbell-friendly.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
@RPE8
20 lbs
6
180 sec

chest supported rows

3×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
@RPE8
120 lbs
6
180 sec

bench press

3×6

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
@RPE8
120 lbs
6
180 sec

squat

3×6

Workout 2

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
@RPE8
85 lbs
6
180 sec

chinup

3×6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
@RPE8
120 lbs
6
180 sec

overhead press

3×6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec

romanian deadlift

3×6