Foundational BodyBuilding

by Jakob White

1 athletes joined

Program Description

Do your best.

Program Overview

Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 25, 2026 06:18
Last Edited
Feb 12, 2026 08:12

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

9.9%

Quadriceps

9.9%

Upper Back

9.4%

Biceps

9.4%

Triceps

8.9%

Rear Delts

7.9%

Glutes

7.9%

Lats

6.9%

Front Delts

5.9%

Middle Delts

5.9%

Abs

4%

Calves

4%

Chest

3%

Forearms

3%

Lower Back

2.5%

Adductors

1.5%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Bench Press (Barbell)

3

4 reps

-

3

Seated Row (Cable)

2

8 reps

-

4

Lateral Raise (Cable)

3

10 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Bench Press (Barbell)

3

4 reps

-

3

Seated Row (Cable)

2

8 reps

-

4

Lateral Raise (Cable)

3

10 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Bench Press (Barbell)

3

4 reps

-

3

Seated Row (Cable)

2

8 reps

-

4

Lateral Raise (Cable)

3

10 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 1

1

Pull-Up (Bodyweight)

2

10 reps

-

2

Bench Press (Barbell)

3

4 reps

-

3

Seated Row (Cable)

2

8 reps

-

4

Lateral Raise (Cable)

3

10 reps

-

5

Rear Delt Fly (Machine)

2

8 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

4 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Calf Raise (Machine)

4

12 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

4 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Calf Raise (Machine)

4

12 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

4 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Calf Raise (Machine)

4

12 reps

-

Day 2

1

Leg Curl

2

8 reps

-

2

Squat (Barbell)

3

4 reps

-

3

Leg Extension

2

8 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

5

Calf Raise (Machine)

4

12 reps

-

Day 3

1

Deadlift (Barbell)

3

3 reps

-

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Lateral Raise (Cable)

3

12 reps

-

4

Rear Delt Fly (Machine)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

6

Incline Curl (Dumbbell)

3

12 reps

-

Day 3

1

Deadlift (Barbell)

3

3 reps

-

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Lateral Raise (Cable)

3

12 reps

-

4

Rear Delt Fly (Machine)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

6

Incline Curl (Dumbbell)

3

12 reps

-

Day 3

1

Deadlift (Barbell)

3

3 reps

-

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Lateral Raise (Cable)

3

12 reps

-

4

Rear Delt Fly (Machine)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

6

Incline Curl (Dumbbell)

3

12 reps

-

Day 3

1

Deadlift (Barbell)

3

3 reps

-

2

Pull-Up (Bodyweight)

3

8 reps

-

3

Lateral Raise (Cable)

3

12 reps

-

4

Rear Delt Fly (Machine)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

6

Incline Curl (Dumbbell)

3

12 reps

-

Day 1

1

Pull-Up (Bodyweight)

1 Set

1 Set

10 Reps

10 Reps

-

-

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

-

-

-

3

Seated Row (Cable)

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Lateral Raise (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

5

Rear Delt Fly (Machine)

1 Set

1 Set

8 Reps

8 Reps

-

-

6

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

7

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

Day 2

1

Leg Curl

1 Set

1 Set

8 Reps

8 Reps

-

-

2

Squat (Barbell)

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

-

-

-

3

Leg Extension

1 Set

1 Set

8 Reps

8 Reps

-

-

4

Romanian Deadlift (Dumbbell)

1 Set

1 Set

8 Reps

8 Reps

-

-

5

Calf Raise (Machine)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

-

-

-

2

Pull-Up (Bodyweight)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3

Lateral Raise (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4

Rear Delt Fly (Machine)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

5

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Incline Curl (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-