Program Description
Build a base of muscle.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 29, 2024 04:32
- Last EditedJul 28, 2024 09:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
2
Bicep Curl (EZ Bar)
2
8-10 reps
3
Bench Press (Barbell)
2
6-8 reps
4
Seated Row (Cable)
2
10-15 reps
5
Tricep Extension (Cable)
3
10-15 reps
6
Lateral Raise (Cable)
3
10-15 reps
7
Sit Up
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
2
Hammer Curl
2
8-10 reps
3
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
4
Leg Curl
3
12-15 reps
5
Split Squat (Dumbbell)
3
8-12 reps
6
Fly Press (Dumbbell)
3
10-12 reps
7
Neck Curl
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
2
Seated Calf Raise
2
15-20 reps
3
Incline Bench Press (Barbell)
3
6-10 reps
4
Preacher Curl (Dumbbell)
3
8-10 reps
5
Leg Press
2
8-10 reps
6
Skull Crusher
2
10-12 reps
7
Hanging Leg Raise
2
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)2 Sets
6-8 Reps
2
Bicep Curl (EZ Bar)2 Sets
8-10 Reps
3
Bench Press (Barbell)2 Sets
6-8 Reps
4
Seated Row (Cable)2 Sets
10-15 Reps
5
Tricep Extension (Cable)3 Sets
10-15 Reps
6
Lateral Raise (Cable)3 Sets
10-15 Reps
7
Sit Up3 Sets
10-12 Reps
Day 2
1
Overhead Press (Barbell)2 Sets
6-8 Reps
2
Hammer Curl2 Sets
8-10 Reps
3
Pull-Up (Neutral Grip, Weighted)3 Sets
4-6 Reps
4
Leg Curl3 Sets
12-15 Reps
5
Split Squat (Dumbbell)3 Sets
8-12 Reps
6
Fly Press (Dumbbell)3 Sets
10-12 Reps
7
Neck Curl3 Sets
15-20 Reps
Day 3
1
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
2
Seated Calf Raise2 Sets
15-20 Reps
3
Incline Bench Press (Barbell)3 Sets
6-10 Reps
4
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
5
Leg Press2 Sets
8-10 Reps
6
Skull Crusher2 Sets
10-12 Reps
7
Hanging Leg Raise2 Sets
AMRAP