r/FitnessBeginners wanting straightforward barbell strength program with clear progression
The program was created to offer newcomers a no-friction entry into barbell training. It simplifies programming to five core lifts, prescribes three weekly sessions, and uses small, consistent progression steps (2.5–5 lbs) to build strength safely. Designed as a ‘training wheels’ routine, it prioritizes habit formation and technique before advanced periodization, making strength training accessible and sustainable for 12 weeks.
프로그램 구성
The routine alternates Workout A and B across three weekly sessions (e.g., Mon/Wed/Fri). Each workout contains two sets of five reps for 3–5 compound lifts: squat, bench/press variations, bent-over row, chin-up, deadlift, and overhead press. Progression rules: add 2.5 lbs (1.25 kg) to upper-body lifts and 5 lbs (2.5 kg) to lower-body lifts when completing prescribed reps; use AMRAP sets to gauge progress; deload by ~10% if volume falls below threshold. Sessions target full-body strength in ~45 minutes, using simple, repeatable structure for 12 weeks to teach movement patterns and steady linear progression.
Chest
Back
LegsBack
ShouldersLegsChestBackLegsWarm up thoroughly with mobility and progressive sets before heavy sets. Prioritize bar speed and technique over ego loads—stop if form breaks. Track lifts and add the small prescribed increments consistently; use AMRAP sets sensibly to avoid burnout. Rest 1–3 minutes between sets for strength focus and ensure one rest day between lifting sessions. If stuck on regressions, use accessory horizontal pulling/pushing, practise paused reps, or temporarily reduce volume by 10% and rebuild. Sleep, nutrition, and attendance consistency matter more than chasing numbers—build the habit first, strength follows.
This program was not created by a commercial coach but originated from a publicly shared template on r/Fitness. It has been shaped through large-scale real-world use and iterative community feedback. The designer adopts a pragmatic philosophy — effective strength and hypertrophy training can be achieved with simple, sustainable structures, even with limited equipment such as dumbbells.
