Inspired by the r/Fitness community's Basic Beginner Routine, with some minor adaptations.
A simple A/B alternating barbell program for complete beginners. 3 days per week with linear progression on 6 foundational lifts. Designed to run for a maximum of 3 months.
Who Is This Program For?
This program is designed as training wheels for people who are brand new to lifting. The goal isn't to be the perfect program, it's to get you into the gym consistently while learning the foundational barbell movements.
The program focuses on:
- Building the habit of going to the gym regularly
- Learning proper form on the big compound lifts
- Introducing the concept of progressive overload
- Teaching you to track progress beyond just weight on the bar (via AMRAP sets)
If you've never followed a structured lifting program before, this is the place to start.
Program Structure
The 6 Main Lifts
| Lift | Movement Pattern |
|---|---|
| Barbell Back Squat | Lower body push |
| Barbell Bench Press | Horizontal push |
| Barbell Conventional Deadlift | Hip hinge |
| Barbell Overhead Press (OHP) | Vertical push |
| Barbell Row | Horizontal pull |
| Chin-up / Pull-up | Vertical pull |
A/B Alternating Workouts
The program uses two workouts that alternate across 3 training days per week:
Workout A:
| Exercise | Sets × Reps |
|---|---|
| Barbell Row | 3×5+ |
| Bench Press | 3×5+ |
| Squat | 3×5+ |
Workout B:
| Exercise | Sets × Reps |
|---|---|
| Chin-up | 3×5+ |
| Overhead Press | 3×5+ |
| Deadlift | 3×5+ |
Weekly Schedule
The workouts alternate in an A/B pattern across each week:
Odd Weeks (1, 3, 5...):
- Day 1: Workout A
- Day 2: Workout B
- Day 3: Workout A
Even Weeks (2, 4, 6...):
- Day 1: Workout B
- Day 2: Workout A
- Day 3: Workout B
Train 3 days per week with at least one rest day between sessions. A typical schedule is Monday / Wednesday / Friday.
Understanding 3×5+ (AMRAP)
Every exercise is performed for 3 sets of 5 reps, with the last set being AMRAP (As Many Reps As Possible).
How the last set works:
- Perform as many reps as you can with good form
- Stop 1-2 reps before failure, when bar speed slows significantly or your form starts to break down
- Do NOT go to absolute muscular failure
The AMRAP set serves two purposes:
- It gives you extra volume when the weight is manageable
- It helps you gauge whether the weight is appropriate
Progression: How Weights Increase
This program uses linear progression with a minimum increment of 2.5 kg (5 lbs), because fractional plates smaller than that are impractical for most gym-goers.
| Exercise Type | Weight Added | Frequency |
|---|---|---|
| Upper body (Bench, OHP, Row, Chin-up) | +2.5 kg (5 lbs) | Every 2 workouts |
| Lower body (Squat, Deadlift) | +2.5 kg (5 lbs) | Every workout |
This means upper body lifts increase at the same average rate as the original program (1.25 kg per session), but in practical 2.5 kg jumps that don't require fractional plates. Lower body lifts increase every session as normal.
The weight added is to the total bar weight, not per side.
If You Exceed 10 Reps on the AMRAP Set
If you get more than 10 reps on your last set, increase the weight by 2.5-5 kg (5-10 lbs) instead of the standard increment. This means the weight was too light.
Deload Protocol
If you fail to complete at least 15 total reps across your 3 sets for any lift, deload that lift.
How to deload:
- Subtract 10% from the weight the next time you perform that lift
- Use the lighter weight to push for new rep records on your AMRAP sets
- Continue progressing from the deloaded weight as normal
Example:
Squat at 100 kg:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 4 reps
Total: 14 reps (less than 15, deload)
Next squat session:
New weight: 100 × 0.90 = 90 kg
Push for a big AMRAP set at the lighter weight
Finding Your Starting Weights
If you don't know your starting weights:
- Start with just the empty barbell (20 kg / 45 lbs)
- Perform 5 reps
- Add 5-10 kg (10-20 lbs)
- Perform another set of 5 reps
- Repeat until bar speed noticeably slows or form starts to break down
- Use that weight as your starting weight
It's better to start too light than too heavy. The linear progression will catch up quickly.
Rest Times
| Situation | Rest Period |
|---|---|
| Between sets | 2-3 minutes |
| Between exercises | Up to 5 minutes |
Take as much rest as you need to complete your sets with good form. There's no benefit to rushing.
Warming Up
Before each exercise, perform 3-4 warm-up sets with increasing weight. This prepares your joints and muscles for the working weight and lets you practice the movement pattern.
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | ~40% of working weight | 5 | 45 seconds |
| 2 | ~60% of working weight | 3 | 60 seconds |
| 3 | ~80% of working weight | 2 | 60 seconds |
| Work sets | 100% | 3×5+ | 2-3 minutes |
Example: If your working weight for bench press is 60 kg:
- Set 1: 25 kg × 5
- Set 2: 35 kg × 3
- Set 3: 50 kg × 2
- Work sets: 60 kg × 3×5+
Warm-up sets should feel easy. They are not work sets. If two exercises use similar muscles back-to-back (like bench press then overhead press), the second exercise needs fewer warm-up sets since the muscles are already warm.
Chin-up Alternatives
If you cannot perform chin-ups yet, substitute with one of the following:
| Alternative | Notes |
|---|---|
| Lat Pulldown | Most common substitute |
| Assisted Pull-up Machine | Great for building up to full pull-ups |
| Band-Assisted Pull-up | Use a resistance band for assistance |
| Chin-up Negatives | Jump to the top, lower yourself slowly |
| Bodyweight Progressions | Follow a pull-up progression from r/bodyweightfitness |
Progress on these the same way. Add weight (or reduce assistance) each session.
Adding Extra Work
This is a bare-bones routine by design. If your workouts feel too short and you want more volume, there are a few ways to add extra work after your main lifts:
Form practice sets: Perform 1-3 additional sets at 70% of your working weight for 5-8 reps. Focus purely on technique and movement quality.
Accessory work: Add one exercise from each category per session using isolation movements:
- 1 push movement (dips, incline dumbbell press, tricep pushdowns)
- 1 pull movement (face pulls, dumbbell rows, bicep curls)
- 1 leg or core movement (lunges, leg curls, planks, hanging leg raises)
Perform accessories for 3 sets of 8-15 reps. These are supplementary, don't let them interfere with your main lifts.
Cardio Recommendations
The program recommends a minimum of 2 cardio sessions per week:
| Type | Duration | Examples |
|---|---|---|
| Low-intensity | 15-30 minutes | Jogging, cycling, swimming, brisk walking |
| High-intensity | 10-15 minutes | HIIT, Tabata, circuit training, sprints |
If doing cardio on a lifting day, perform it after your weight training.
Program Duration
This program is designed to run for a maximum of 3 months (12 weeks). After that, you should transition to an intermediate program.
Why only 3 months?
- Linear progression stalls quickly for most lifters
- By 3 months, you'll have the habits and skills to handle a more complex program
- Staying on a beginner program too long limits your progress
Frequently Asked Questions
How long does one full run take?
With 12 weeks at 3 sessions per week, expect 36 total workouts over ~3 months.
Can I swap exercises?
The 6 main lifts should stay as-is. You can swap chin-up alternatives and add accessory work of your choice.
What if I can only train 2 days per week?
This program is designed for 3 days. If you can only do 2, it will still work but progression will be slower. Just keep alternating A and B.
Do I need to do the exercises in the listed order?
The order listed is recommended, but not mandatory. Some lifters prefer to squat or deadlift first while they're freshest.
What happens if I miss a workout?
Pick up where you left off. Don't try to make up missed sessions by doubling up.
How do I enter my starting weights?
Enter the weight you can comfortably lift for 5 reps with good form. If unsure, use the empty barbell method described above. The program handles all progression from there.
Access the Original Program
If you would like to read the original program page:
r/Fitness Basic Beginner Routine
Run r/Fitness Beginner on Virtus Athlete
Virtus Athlete fully integrates the r/Fitness Basic Beginner Routine, handling all the linear progression, AMRAP tracking, and deload logic for you. Just enter your starting weights, pick your chin-up alternative, and start training.
Questions?
Reach us at contact@virtusapp.ai or join the Picturefit Discord community.