Program Description
Basic bitch fbw
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2025 09:43
- Last EditedJun 04, 2025 06:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
-
2
Incline Bench Press (Dumbbell)
3
5-12 reps
-
3
Seated Row (Machine)
4
8-15 reps
-
4
Leg Curl
2
5-20 reps
-
5
Sit Up
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-14 reps
-
3
Bent Over Row (Dumbbell)
3
5-15 reps
-
4
Bicep Curl (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Kettlebell Swing
3
10-20 reps
-
7
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-12 reps
-
2
Underhand Lat Pulldown
3
8-20 reps
-
3
Dip (Assisted)
3
4-12 reps
-
4
Leg Press
3
5-20 reps
-
5
Seated Overhead Extension (EZ Bar)
2
12-20 reps
-
6
Preacher Curl (EZ Bar)
2
12-20 reps
-
7
Turkish Get Up
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Barbell)3 Sets
5-12 Reps
-
2
Underhand Lat Pulldown3 Sets
8-20 Reps
-
3
Dip (Assisted)3 Sets
4-12 Reps
-
4
Leg Press3 Sets
5-20 Reps
-
5
Seated Overhead Extension (EZ Bar)2 Sets
12-20 Reps
-
6
Preacher Curl (EZ Bar)2 Sets
12-20 Reps
-
7
Turkish Get Up2 Sets
AMRAP
-
Day 1
1
Squat (Barbell)3 Sets
6-12 Reps
-
2
Bench Press (Barbell)3 Sets
6-14 Reps
-
3
Bent Over Row (Dumbbell)3 Sets
5-15 Reps
-
4
Bicep Curl (Dumbbell)2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
6
Kettlebell Swing3 Sets
10-20 Reps
-
7
Lying Leg Raise3 Sets
AMRAP
-