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 Strong with Basic Beginner.
Run a clear three-day barbell routine without losing your place. IronFlow keeps the alternating schedule and every set ready to log.
Days / week
3
Weeks
2
Level
Beginner
Focus
Strength
Fit check
Is r/Fitness Basic Beginner right for you?
A Beginner Strength plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Strength plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Bodyweight.
Program at a glance
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
Max lifts
SquatBench PressDeadliftOverhead PressBarbell Row
Equipment
BarbellBodyweight
What you are committing to
Days / week
3 training days each week
Weeks
2 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed 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?
Beginner-Friendly Progression
Record the work you complete and keep your planned load increases easy to review.
No Spreadsheet Friction
Open the session, see the exercise order, and log every set from your phone.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Workout A
3 exercises
Barbell Row
2 x 5 / 5+
3x5+, controlled barbell rows.
Bench Press
2 x 5 / 5+
3x5+, pause briefly on the chest if technique needs practice.
Squat
2 x 5 / 5+
3x5+, consistent depth.
Day 2
Workout B
3 exercises
Chin-ups
2 x 5 / 5+
3x5+; use an assisted variation if needed.
Overhead Press
2 x 5 / 5+
3x5+, strict standing press.
Deadlift
2 x 5 / 5+
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+
3x5+, controlled barbell rows.
Bench Press
2 x 5 / 5+
3x5+, pause briefly on the chest if technique needs practice.
Squat
2 x 5 / 5+
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about r/Fitness Basic Beginner
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 2 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.