Free tools
A proven structure, taken from a routine widely recommended by the lifting community — filled in with exercises from our own library.
3
programs available today
Six basic movements, three sets each. The shortest path to learning how to load a barbell.
2 sessions · ~20 min
Five distinct sessions, volume on every muscle group twice a week. Demands real availability.
5 sessions · ~46 min
Two heavy Power sessions, two lighter Hypertrophy sessions: every muscle group trained twice a week from two different angles.
4 sessions · ~53 min
3 sessions a week, alternating A and B, with at least one rest day between sessions.
Added to your workouts, editable anytime.
Informational program, adapt it to your level. Ask a healthcare professional before starting intense physical activity, especially if you have an injury, pain, or a medical condition.
| Exercise | Sets × reps | Rest | Load | |
|---|---|---|---|---|
 | Chin Up last set to your max | 3 × 5 | 2 min | To figure out |
 | Overhead Barbell Press last set to your max | 3 × 5 | 90 s | To figure out |
 | Deadlifts last set to your max | 3 × 5 | 2 min | To figure out |
Add 2.5 kg to upper-body lifts and 5 kg to lower-body lifts each time you complete a session. Deload by 10% if you don't total 15 reps across the 3 sets.
Structure taken from: r/Fitness Wiki — Basic Beginner Routine