Program for newbies that have passion for lifting

Embark on an 18-week journey designed specifically for lifting enthusiasts ready to kickstart their fitness journey! This program features five days of targeted workouts each week, focusing on upper, lower, and pulling movements to build strength and muscle. You'll engage in a variety of exercises, from dumbbell incline bench presses to machine leg extensions, ensuring a balanced approach to your training. With a full gym at your disposal, you'll have the tools to transform your passion for lifting into tangible results. Get ready to unleash your potential!

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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

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

Bayesian Curl

Cardio (LISS)

Upper day

Leg Extension

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Single Leg Press

Standing Calf Raise

Cable Crunch

Abs Crunch (Machine)

Lower day

Lat Pulldown (Neutral Grip)

Reverse Pec Deck

Upright Row (Barbell)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Pull day

Bench Press (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

Skull Crusher (Dumbbell)

Single Arm Tricep Extension (Cable)

Push day

Leg Press (45 Degrees)

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg day

Upper day (deload)

Lower day (deload)

Pull day (deload)

Push day (deload)

Leg day (deload)

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