Program Editor

r/Fitness Basic Beginner Routine

Valid

Docs

Saved in this browser only. Create a free account to sync your programs, unlock the AI Builder, and start training.

Sync to an account

Pane 01

Source

Starter Syntax

2 workouts·6 exercises·3 days/week·19 config fields

Pane 02

Simulate

Projected schedule

W = week·ID = workout

Week 1 · Session 1

Workout A

Do all sets of one lift before moving to the next. Rest 2-3 minutes between sets.

Log this session

Barbell Row

Set 15 reps @ 20 kg

reps

Set 25 reps @ 20 kg

reps

Set 3 AMRAP 5+ reps @ 20 kg

reps

Barbell Bench Press

Set 15 reps @ 20 kg

reps

Set 25 reps @ 20 kg

reps

Set 3 AMRAP 5+ reps @ 20 kg

reps

Squat

Set 15 reps @ 20 kg

reps

Set 25 reps @ 20 kg

reps

Set 3 AMRAP 5+ reps @ 20 kg

reps

Progression → next session

Barbell Row

Barbell Bench Press

Squat

State after session

row_w22.5

row_inc2.5

row_big_inc2.5

bench_w22.5

bench_inc2.5

bench_big_inc2.5

squat_w22.5

squat_inc2.5

squat_big_inc5

chin_w0

chin_inc2.5

chin_big_inc2.5

ohp_w20

ohp_inc2.5

ohp_big_inc2.5

dead_w20

dead_inc2.5

dead_big_inc5