Program Description
This is a „science based” work out build completely by chat chatgpt test it out for your self if it will work.thanks to those who trie it.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 06, 2025 11:58
- Last EditedApr 12, 2025 03:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Bench Press (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Deadlift (Paused)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Deadlift (Paused)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Deadlift (Paused)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Deadlift (Paused)
3
10 reps
-
4
Dumbbell Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Squat (Paused)
3
10 reps
-
3
Lunge (Dumbbell)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Single Arm Overhead Tricep Extension3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4
Bench Press (Barbell)4 Sets
8 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
8 Reps
-
2
Bicep Curl (Barbell)3 Sets
10 Reps
-
3
Deadlift (Paused)3 Sets
10 Reps
-
4
Dumbbell Row3 Sets
10 Reps
-
Day 3
1
Standing Calf Raise3 Sets
10 Reps
-
2
Squat (Paused)3 Sets
10 Reps
-
3
Lunge (Dumbbell)3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-