r/Fitness Basic Beginner Routine (TM ver)

This routine also has an updated version that uses 1RM percentage as basis for calculating weight.
Please see the updated version here: r/Fitness Basic Beginner Routine

This routine is created by r/fitness community, please read full description here: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/

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Who is this for?

This routine is for anyone who is a complete beginner to strength training using barbells. If you already have experience and are comfortable with the staple barbell lifts (Bench Press, Overhead Press, Row, Squat, Deadlift), a more comprehensive routine is better for you.

What is this for?

This routine is best framed as a “training wheels” routine. The primary goal is to be a simple, easy to follow routine that will help beginners get into the gym, start training with the standard barbell lifts, and build a habit of going to the gym consistently. Consistency over time is the biggest point of failure in making progress, and the aim is to lower the barrier as far as possible to starting and staying consistent.

A secondary goal is to start from Day 1 thinking about progress in more than one dimension – not just increasing weight, but in increasing reps at a certain weight. Focusing entirely on weight increases is a common deficiency in other, similar beginner’s routines that often ends up causing mindset problems in the long term.

How long should I run this for?

Follow this routine for a maximum of three months. After that point, your long term progress is better served by moving on to a more comprehensive routine that has more training volume and greater variety of movements, rep ranges, and intensity.

It’s generally recommended to use either GZCLP or 5/3/1 for Beginners as a good next step, but just about anything on the Recommended Routines page is perfectly fine too.

Barbell Strength Training

The program itself is very straightforward. You alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting. This is typically three days a week (ie, Mon / Wed / Fri) because it’s easier to schedule, but can also be done A->Rest->B->Rest->Repeat if your schedule allows.

Cardio and Conditioning

In addition to the barbell strength training, you will also do a minimum of two days a week of cardio and conditioning work.

One day of lower intensity. Your options are things like brisk walks, jogging, light cycling, elliptical machines, and so on. This should be something you can sustain for 15-30 minutes at a time. One day of higher intensity. Your options are things like High Intensity Interval Training (HIIT), Tabata, circuits, or most things you find on our Cardio and Conditioning page. This should be something that is relatively hard that you definitely can’t do for very long. 10-15 minutes is usually plenty if done right. This part of the routine is very, very flexible so don’t overthink your choices here. The specifics of what you do are much less important than that you’re simply doing the work.

You can do your cardio and conditioning work on any day of the week. If you do it on the same day you are lifting weights, it’s best to do it after the lifting – otherwise it will likely tire you out some and your performance in the lifting may suffer.

Please read the full description here.