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novice

by Haha45 No
1 athletes joined

Program Description

look nice lol

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 20, 2025 07:41
  • Last Edited
    Jun 25, 2025 04:44

Summary

Embark on an 18-week journey designed specifically for novice lifters looking to build strength and confidence in the gym. With four training days each week, this program focuses on foundational movements like deadlifts, squats, and bench presses, ensuring you develop a solid base while mastering proper form. Each session is structured to progressively challenge your muscles, combining barbell, dumbbell, and bodyweight exercises to enhance overall fitness. Get ready to transform your strength and unleash your potential!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
10-13 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
9-12 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
11-14 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Squat (Barbell)
4
8-11 reps
-
3
Sit Up
4
AMRAP
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Leg Extension
4
12-15 reps
-
7
Shrug (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
8-10 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
9-11 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
9-12 reps
-
6
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Overhead Extension (Dumbbell)
3
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Lateral Raise (Cable)
3
10-12 reps
-
5
Tricep Extension (Cable)
4
8-11 reps
-
6
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
8-10 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
15-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
-
2
Romanian Deadlift (Dumbbell)
4
9-12 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
9-11 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
16-19 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
4
8-11 reps
-
3
Russian Twist
3
AMRAP
-
4
Incline Cable Chest Fly
3
10-12 reps
-
5
Pull-Up (Assisted)
3
8-10 reps
-
6
Calf Raise (Machine)
4
17-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
10-13 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Pullover (Dumbbell)
3
9-11 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
11-14 reps
-
5
Hammer Curl (Dumbbell)
4
9-12 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
5
Hammer Curl (Dumbbell)
4
8-11 reps
-
6
Lateral Raise (Cable)
4
12-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Squat (Barbell)
4 Sets
8-11 Reps
-
3
Sit Up
4 Sets
AMRAP
-
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Leg Extension
4 Sets
10-13 Reps
-
7
Shrug (Barbell)
3 Sets
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Overhead Extension (Dumbbell)
3 Sets
6-8 Reps
-
3
Dumbbell Row
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
4 Sets
8-11 Reps
-
6
Face Pull
3 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
8-11 Reps
-
3
Russian Twist
3 Sets
AMRAP
-
4
Incline Cable Chest Fly
3 Sets
8-10 Reps
-
5
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
6
Calf Raise (Machine)
4 Sets
15-18 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
10-13 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
8-11 Reps
-
6
Lateral Raise (Cable)
4 Sets
12-15 Reps
-