Program Description
This program is made using the 5/3/1 method of strength training while combining hypertrophy methods to create an all in one strength and size building program to help you get started in the gym
Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout90 minutes
- CreatedSep 25, 2024 07:41
- Last EditedJun 18, 2025 12:40

Summary
Kickstart your fitness journey with this 11-week program designed to build both size and strength for beginners. Committing just three days a week, you'll engage in a variety of foundational exercises, including barbell deadlifts and bench presses, to target major muscle groups effectively. Each workout is structured to progressively challenge your body while ensuring proper form and technique. Get ready to transform your physique and boost your confidence as you lay the groundwork for a stronger, fitter you!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
T-Bar Row
3
8-12 reps
-
5
Hammer Curl
2
12-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
10-12 reps
-
3
Seated Row (Machine)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
T-Bar Row
3
8-12 reps
-
6
Hammer Curl
2
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
-
8
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Cable)
3
12-15 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
-
8
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Shoulder Press (Plate Loaded)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Rear Delt Fly (Dumbbell)
2
15 reps
-
8
Tricep Rope Push Down (Cable)
3
12-15 reps
-
9
Lying Tricep Extension (Barbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
60%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8-12 reps
-
2
Leg Extension
3
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Belt Squat
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Hamstring Curl
3
12-15 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
5 Reps
60%
2
Lat Pulldown3 Sets
10-12 Reps
-
3
Seated Row (Machine)3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)3 Sets
12-15 Reps
-
5
T-Bar Row3 Sets
8-12 Reps
-
6
Hammer Curl2 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)2 Sets
12-15 Reps
-
8
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
60%
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
-
4
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
6
Front Raise2 Sets
15 Reps
-
7
Rear Delt Fly (Dumbbell)2 Sets
15 Reps
-
8
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
9
Lying Tricep Extension (Barbell)3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
60%
2
Belt Squat3 Sets
8-12 Reps
-
3
Leg Extension3 Sets
12-15 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5
Hamstring Curl3 Sets
12-15 Reps
-