Clear A/B rotation
Keep the alternating full-body workouts in order while the app guides your next training day.
Beginner full-body foundation
Start with the Basic Beginner plan
Follow a three-day barbell routine with an alternating schedule and set logging in IronFlow.
- Days / week
- 3
- Weeks
- 2
- Level
- Beginner
- Focus
- Strength
[Fit check]
Is r/Fitness Basic Beginner right for you?
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Bodyweight
[Plan at a glance]
Plan at a glance
The free introductory barbell routine from the r/Fitness community wiki. How to use: 1. Train three non-consecutive days per week, alternating Workout A and Workout B. 2. Use a load that leaves room to learn the lifts and complete every prescribed set. 3. The final set of each exercise is 5+ reps, stopping when another rep would break form. 4. Add a push, pull, and single-leg or core movement for 50-100 total reps if you want the full assistance protocol. Progression: - Add a small amount of weight when the prescribed work is completed. - Repeat the load when you miss reps, and reduce it after repeated failures. This is a short introductory plan. Move to a more comprehensive strength program when it stops progressing.
Max lifts
SquatBench PressDeadliftOverhead PressBarbell Row
Equipment
BarbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 2
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
2
weeks
Week 1
Week 2
[What is the r/Fitness Basic Beginner program?]
The r/Fitness Basic Beginner routine is a simple 3-day full-body program built around squats, presses, bench press, deadlifts, and rows for new lifters.
[Why IronFlow for Basic Beginner?]
Why IronFlow for Basic Beginner?
Beginner-friendly progression
Record the work you complete and keep your planned load increases easy to review.
Phone-based set logging
Open the session, see the exercise order, and log every set from your phone.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Workout A
3 exercises
Barbell Row
2 x 5 / 5+
Back
3x5+, controlled barbell rows.
Bench Press
2 x 5 / 5+
Chest
3x5+, pause briefly on the chest if technique needs practice.
Squat
2 x 5 / 5+
Quads
3x5+, consistent depth.
Day 2
Workout B
3 exercises
Chin-ups
2 x 5 / 5+
Back
3x5+; use an assisted variation if needed.
Overhead Press
2 x 5 / 5+
Shoulders
3x5+, strict standing press.
Deadlift
2 x 5 / 5+
Hamstrings
3x5+ with light technique-focused sets; reduce to 1x5 if recovery is limited.
Day 3
Workout A
3 exercises
Barbell Row
2 x 5 / 5+
Back
3x5+, controlled barbell rows.
Bench Press
2 x 5 / 5+
Chest
3x5+, pause briefly on the chest if technique needs practice.
Squat
2 x 5 / 5+
Quads
3x5+, consistent depth.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about r/Fitness Basic Beginner
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]