https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/ Barbell Strength Training The program itself is very straightforward. You alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting. This is typically three days a week (ie, Mon / Wed / Fri) because its easier to schedule, but can also be done A->Rest->B->Rest->Repeat if your schedule allows. The notation here is Sets x Reps - three sets of five reps. The + at the end denotes that the last set is AMRAP - As Many Reps As Possible. The last set should not be to absolute muscular failure - try to get a feel for when you have 1-2 reps left in you. A good way to gauge when to stop is when your form breaks down or the speed of the bar slows significantly compared to the previous reps. You want these to be crisp, quality reps. Taking time to learn what real failure feels like and how to find this stopping point is one of the purposes of this routine. Rest 2-3 minutes between each set, depending on how you feel. You can rest up to 5 minutes between exercises if you need to. Progression Add 2.5 lbs to the upper body lifts (Bench, Overhead Press, Row, Chinup) each day you do the lift. Add 5 lbs to the lower body lifts (Squat, Deadlift) each day you do the lift. This weight is added to the total weight of the lift - not to each side. If you do more than 10 reps on your AMRAP set, add 5lbs/10lbs instead. If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift. Use this time to set new rep records at past weights.