You search for beginner workout routines and get buried in complicated programs. Twelve exercises per day. Advanced split routines. Confusing periodization schemes. Most beginners quit before they even start because they pick a routine that’s too complex. So why not consider the Reddit beginner workout routine? Reddit fitness communities spent years testing programs on actual beginners and found what works.
The r/Fitness Basic Beginner Routine stands out. You train three days per week with five core barbell movements. Three sets of five reps for each exercise. The last set is as many reps as possible. You add small amounts of weight every workout. This simple approach helps you build strength, learn proper form, and create a gym habit without burning out in week two.
This guide walks you through setting up your first routine. You’ll learn how to choose the right program for your schedule. We’ll show you exactly which exercises to do, how many sets and reps to complete, and how to track your progress. You’ll also get templates you can start using today.
- SET INCLUDES – A pair of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells with a black A-frame dumbbell rack to store the weights. E-commerge packaging. This set ships in multiple boxes.
- SPACE-SAVING DESIGN – The A-frame design of this rack maximizes floor space by storing dumbbells in an “A” shape, or vertical fashion. Easily access and store dumbbells. Rubber inserts prevent dumbbells and rack from scratches
- DURABLE AND RELIABLE – Rack is made with steel and finished with durable black powder coat. Heads are made from ASTM A48 Class 20 grey iron and joined together by a 1018 cold rolled solid steel handle (sizes 15-120lb) with an extreme durable rubber coating.
- VERSATILE – Dumbbells offer the ability to target specific muscle groups or perform a full body workout. Perfect for isolations, functional and HIIT workouts, and strength training routines
- FEATURES – The original hex shaped heads prevent rolling. The medium depth knurling on the handle provides essential grip and security during use. Rubber coating is a durable and effective finish
- WHAT’S INCLUDED – 10lb pair, 15lb pair, 25lb pair, 35lb pair and a 45lb pair of Economy bumper weight plate in black; Designed to accommodate Olympic barbells (with 2-inch center hole)
- CONSTRUCTION – Proprietary manufactoring method coated in virgin and recycled rubber with a reinforced steelhub; All weights are uniform in diameter; 30-day manufacturer
- FEATURES – CAP’s Proprietary construction offers a balanced weight; Rubber coating prevents damage to equipment; Steel insert offers a secure fit and prevent damage to the bars.
- VERSATILE – Extremely durable design makes these great for any home gym; Add weight plates to any fitness routine to increase calorie burn and muscle mass. **For home use only.
- This set ships in multiple boxes, they may arrive on different days.
- WHAT’S INCLUDED – 10lb pair, 25lb pair and a 45lb pair of Economy bumper weight plate in black; Designed to accommodate Olympic barbells (with 2-inch center hole)
- CONSTRUCTION – Proprietary manufactoring method coated in virgin and recycled rubber with a reinforced steelhub; All weights are uniform in diameter; 30-day manufacturer
- FEATURES – CAP’s Proprietary construction offers a balanced weight; Rubber coating prevents damage to equipment; Steel insert offers a secure fit and prevent damage to the bars.
- VERSATILE – Extremely durable design makes these great for any home gym; Add weight plates to any fitness routine to increase calorie burn and muscle mass. **For home use only.
- This set ships in multiple boxes, they may arrive on different days.
- Complete 100-Pound Set: Includes 4 pairs of dumbbells—5 lb., 10 lb., 15 lb., and 20 lb.—with hexagon shaped heads that resist rolling, for a balanced, durable, and stable strength training
- Durable Rubber-Coated Weights: Solid cast iron dumbbells with protective rubber coat ensure long-lasting performance while minimizing noise and protecting floors from scratches or damage
- Ergonomic Chrome Handles: Featuring contoured, textured chrome handles that provide a secure, comfortable grip, helping maintain proper form and control during full-body or targeted exercises
- Versatile Training Use: For both strength training and muscle toning, this dumbbell set supports a wide range of workouts including squats, presses, curls, rows, and functional fitness routines
- Space-Saving A-Frame Rack: Compact storage stand measures 13.23 x 12.87 x 21.4 inches and securely holds dumbbells, keeping your workout area organized and preventing clutter in home gyms or studios
- 5 in 1 Multifunctional Dumbbell Set:With UNNMIIY adjustable dumbbell set, you can get a pair of dumbbells also barbells, kettlebells, and push-up stands, which help you do many exercises including bench presses, squats, etc.Making it suitable for a range of exercises
- High Quality Materials:UNNMIIY Environmentally dumbbell pieces exterior is made of cement and iron sand.high-quality PE materials, and the inside is mixed with iron, mud, and sand, which effectively prevents floor abrasion.Deep grooves ensure easy grip
- 20MM Thickened Foam:The connecting rod is made of a 5mm thick steel tube + 20mm thick high-quality foam. Curved design fits the neck, which is non-slip and sweat-absorbing, soft and breathable, bringing a more comfortable exercise experience to you
- Non-slip Dumbbell Bar:The surface of the dumbbell bar is made of ABS environmentally material and attached to a non-slip texture, which strengthens the friction of the hand and helps you control the dumbbell better during exercise
- Upgraded Nuts Enhanced Safety:UNNMIIY of the locking nuts enhance safety beyond regular multifunctional dumbbells.Nut thread thickening effectively keeps the dumbbell piece solid, to prevent movement shaking. Ensure your safety in use
What is a Reddit beginner workout routine
A reddit beginner workout routine comes from the r/Fitness community and its testing of programs on thousands of new lifters. The most popular version is the r/Fitness Basic Beginner Routine, which uses three workouts per week alternating between two different days. Each session includes three barbell exercises with three sets of five reps. You complete Workout A on Monday, Workout B on Wednesday, and Workout A again on Friday.
These routines focus on compound movements that work multiple muscle groups at once. The r/Fitness Basic Beginner Routine includes squats, deadlifts, bench press, overhead press, barbell rows, and chinups. You add weight to the bar each workout using small increments (2.5 pounds for upper body, 5 pounds for lower body). The program runs for a maximum of three months before you move to something more advanced.
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.
Reddit users recommend this approach because consistency matters more than complexity when you’re starting out.
Step 1. Choose a routine that fits your life
You need to pick a routine based on how many days you can train and what equipment you have access to. Most reddit beginner workout routines require three days per week with at least one rest day between sessions. If you can only train twice per week, the routine will take longer to complete but still works. Training four or more days per week means you should skip to an intermediate program instead.
Consider your available training days
The standard approach uses Monday, Wednesday, and Friday for your three weekly sessions. This gives you 48 hours of recovery between workouts, which your muscles need when you’re starting out. You can shift these days to Tuesday, Thursday, and Saturday if that fits your schedule better. Some people prefer an A-Rest-B-Rest-Repeat pattern where you train every other day regardless of which day of the week it falls on.
“You alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting.”
Match the routine to your equipment access
The r/Fitness Basic Beginner Routine requires a barbell, plates, a squat rack, and a bench. Your gym likely has all of this equipment in the free weights section. If you train at home without a barbell, you’ll need to modify the program or choose a bodyweight routine from r/bodyweightfitness instead. Some exercises like chinups need a pullup bar, but you can substitute lat pulldowns at most gyms.
Step 2. Set up your exercises, sets, and reps
You need to organize your reddit beginner workout routine into two alternating workouts with specific exercises for each session. The r/Fitness Basic Beginner Routine uses three sets of five reps for every exercise, with the final set performed as many reps as possible (AMRAP). This setup teaches you proper form while building strength progressively over time.
Write down your two workout templates
Start by copying these exact workout structures into your training log or phone app. Workout A includes three exercises that target your back, chest, and legs in that specific order. Workout B covers three different movements focusing on your biceps, shoulders, and posterior chain. You complete all three sets of one exercise before moving to the next movement.
Workout A:
- Barbell Rows: 3×5+
- Bench Press: 3×5+
- Squats: 3×5+
Workout B:
- Chinups: 3×5+
- Overhead Press: 3×5+
- Deadlifts: 3×5+
Execute your sets with proper rest periods
You perform five reps for your first two sets, then push for as many quality reps as possible on your third set without reaching complete failure. Rest two to three minutes between sets to recover properly. Your AMRAP set should stop when your form breaks down or the bar speed slows significantly compared to earlier reps.
“The last set should not be to absolute muscular failure. Try to get a feel for when you have 1-2 reps left in you.”
If you complete more than ten reps on your AMRAP set, add extra weight to your next session for that specific exercise.
Step 3. Plan your weekly schedule and progress
You need to map out your specific training days and create a tracking system for your weight increases. The reddit beginner workout routine follows a simple pattern where you alternate between Workout A and Workout B across three days each week. Most people train Monday, Wednesday, and Friday because this schedule provides consistent rest between sessions and makes it easy to remember your training days.
Map out your training week
Write down your exact workout days for the next four weeks in your phone calendar or training journal. Week one starts with Workout A on Monday, then Workout B on Wednesday, followed by Workout A again on Friday. Week two flips this pattern with Workout B on Monday, Workout A on Wednesday, and Workout B on Friday. This alternating approach ensures you hit each exercise three or four times per month while maintaining adequate recovery time.
Track your weight progression systematically
Record every weight increase using a simple spreadsheet or notebook with columns for the date, exercise name, and weight lifted. Add 2.5 pounds to your bench press, overhead press, rows, and chinups each time you perform that lift. Increase your squats and deadlifts by 5 pounds per session because your legs adapt faster than your upper body.
| Exercise | Starting Weight | Week 1 | Week 2 | Week 3 |
|---|---|---|---|---|
| Bench Press | 95 lbs | 97.5 lbs | 100 lbs | 102.5 lbs |
| Squats | 135 lbs | 140 lbs | 145 lbs | 150 lbs |
“If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.”
Use this deload rule when you struggle to maintain your progression pace.
Extra workout examples and templates
You need practical templates to track your progress and modify your reddit beginner workout routine for different situations. These ready-to-use formats help you stay organized and adjust the program when you face equipment limitations or scheduling conflicts. Copy these templates into your notebook or phone to start tracking immediately.
Basic template for tracking your workouts
Use this simple tracking sheet to record every session and monitor your weight increases over time. Write down the date, exercise name, weight used, and total reps completed across all three sets. This format shows exactly when you need to add weight or deload if you miss your target reps.
| Date | Exercise | Weight | Set 1 | Set 2 | Set 3 (AMRAP) | Notes |
|---|---|---|---|---|---|---|
| 1/6/26 | Barbell Row | 95 lbs | 5 | 5 | 8 | Form good |
| 1/6/26 | Bench Press | 115 lbs | 5 | 5 | 6 | Add 2.5 lbs next |
Modified routine for home training
Your home setup might lack a full barbell but you can still follow the program structure with these substitutions. Replace barbell exercises with dumbbell or bodyweight alternatives that work the same muscle groups.
Equipment-free modifications:
- Barbell rows become inverted rows using a table
- Bench press switches to pushups or dumbbell press
- Squats turn into goblet squats with a single dumbbell
- Overhead press uses dumbbells instead of a barbell
Start your beginner routine
You now have everything you need to start your reddit beginner workout routine today. Pick your three training days, write down Workout A and Workout B in your notebook, and find your starting weights for each exercise. Your first session focuses on learning proper form rather than lifting heavy, so start with an empty barbell and add weight gradually until you find the right challenge level.
Track every workout in your training log and add small weight increments each session according to the progression rules. Most people see noticeable strength gains within the first four weeks if they stay consistent with their training schedule. The program runs for three months maximum before you move to an intermediate routine. Visit Body Muscle Matters for more fitness guides, nutrition advice, and muscle building strategies that complement your training routine.
