logo
6 Week Get Started
by Alexander M.
11 athletes joined
Program Description
Create a solid foundation starting slowly.
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jan 03, 2024 04:18
Last Edited
Jun 13, 2024 09:28
down_app
Week 1
1 / 6 Weeks
Day 3
1
Upright Row (Barbell)
3 Sets
15 Reps
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
3
Chest Fly (Cable)
4 Sets
10 Reps
4
Lunge (Barbell)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Upright Row (Barbell)
3 Sets
15 Reps
8
Chest Fly (Cable)
4 Sets
10 Reps
9
Lunge (Barbell)
3 Sets
10 Reps
Day 5
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
7
Lat Pulldown
4 Sets
12 Reps
8
Skull Crusher
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
Day 3
1
Upright Row (Barbell)
3 Sets
15 Reps
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
3
Chest Fly (Cable)
4 Sets
10 Reps
4
Lunge (Barbell)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Upright Row (Barbell)
3 Sets
15 Reps
8
Chest Fly (Cable)
4 Sets
10 Reps
9
Lunge (Barbell)
3 Sets
10 Reps
Day 5
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
7
Lat Pulldown
4 Sets
12 Reps
8
Skull Crusher
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
Day 3
1
Upright Row (Barbell)
3 Sets
15 Reps
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
3
Chest Fly (Cable)
4 Sets
10 Reps
4
Lunge (Barbell)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Upright Row (Barbell)
3 Sets
15 Reps
8
Chest Fly (Cable)
4 Sets
10 Reps
9
Lunge (Barbell)
3 Sets
10 Reps
Day 5
1
Leg Press
4 Sets
8 Reps
2
Tricep Extension (Barbell)
3 Sets
20 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps
4
Chest Press (Machine)
4 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
7
Lat Pulldown
4 Sets
12 Reps
8
Skull Crusher
3 Sets
15 Reps
9
Hammer Curl
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Dip (Assisted)
3 Sets
AMRAP
4
Skull Crusher
3 Sets
8-10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
6
Front Raise
4 Sets
12 Reps
7
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Lat Pulldown
3 Sets
10 Reps
3
Upright Row (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Standing Calf Raise
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Seated Calf Raise
5 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
6
Tricep Kickback
3 Sets
10 Reps
7
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
8
Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
8-10 Reps
5
Bicep Curl (Cable)
4 Sets
8-10 Reps
6
Concentration Curl
3 Sets
10 Reps
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Dip (Assisted)
3 Sets
AMRAP
4
Skull Crusher
3 Sets
8-10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
6
Front Raise
4 Sets
12 Reps
7
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Lat Pulldown
3 Sets
10 Reps
3
Upright Row (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Standing Calf Raise
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Seated Calf Raise
5 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
6
Tricep Kickback
3 Sets
10 Reps
7
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
8
Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
8-10 Reps
5
Bicep Curl (Cable)
4 Sets
8-10 Reps
6
Concentration Curl
3 Sets
10 Reps
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Dip (Assisted)
3 Sets
AMRAP
4
Skull Crusher
3 Sets
8-10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
6
Front Raise
4 Sets
12 Reps
7
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Lat Pulldown
3 Sets
10 Reps
3
Upright Row (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
2
Lunge (Dumbbell)
3 Sets
8 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Leg Extension
3 Sets
15 Reps
6
Standing Calf Raise
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Seated Calf Raise
5 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Cable Crossover
3 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
6
Tricep Kickback
3 Sets
10 Reps
7
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
8
Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Seated Row (Cable)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Upright Row (Barbell)
3 Sets
8-10 Reps
5
Bicep Curl (Cable)
4 Sets
8-10 Reps
6
Concentration Curl
3 Sets
10 Reps
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps