2026 Beginner Program

by Rigo Mulato

Program Description

Strenght

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Feb 11, 2026 09:30
Last Edited
Feb 11, 2026 09:46

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.6%

Front Delts

9.8%

Biceps

9.4%

Triceps

8.9%

Upper Back

8.9%

Hamstrings

8.9%

Glutes

8.9%

Chest

7.1%

Middle Delts

6.3%

Lats

6.3%

Calves

4.5%

Rear Delts

3.1%

Forearms

3.1%

Abductors

3.1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chest Press (Machine)

4

10 reps

RPE 9

2

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 9

3

Lateral Raise (Dumbbell)

4

12 reps

RPE 9

4

Chest Fly (Cable)

4

10 reps

RPE 9

5

Tricep Rope Push Down (Cable)

3

15 reps

RPE 9

Day 1

1

Chest Press (Machine)

4

10 reps

RPE 9

2

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 9

3

Lateral Raise (Dumbbell)

4

12 reps

RPE 9

4

Chest Fly (Cable)

4

10 reps

RPE 9

5

Tricep Rope Push Down (Cable)

3

15 reps

RPE 9

Day 1

1

Chest Press (Machine)

4

10 reps

RPE 9

2

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 9

3

Lateral Raise (Dumbbell)

4

12 reps

RPE 9

4

Chest Fly (Cable)

4

10 reps

RPE 9

5

Tricep Rope Push Down (Cable)

3

15 reps

RPE 9

Day 1

1

Chest Press (Machine)

4

10 reps

RPE 9

2

Seated Shoulder Press (Dumbbell)

3

10 reps

RPE 9

3

Lateral Raise (Dumbbell)

4

12 reps

RPE 9

4

Chest Fly (Cable)

4

10 reps

RPE 9

5

Tricep Rope Push Down (Cable)

3

15 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

4

10 reps

RPE 9

2

Bicep Curl (Barbell)

3

12 reps

RPE 9

3

Chest Supported Row (Machine)

3

12 reps

RPE 9

4

Face Pull

3

20 reps

RPE 8

5

Bicep Curl (Machine)

4

8 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

4

10 reps

RPE 9

2

Bicep Curl (Barbell)

3

12 reps

RPE 9

3

Chest Supported Row (Machine)

3

12 reps

RPE 9

4

Face Pull

3

20 reps

RPE 8

5

Bicep Curl (Machine)

4

8 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

4

10 reps

RPE 9

2

Bicep Curl (Barbell)

3

12 reps

RPE 9

3

Chest Supported Row (Machine)

3

12 reps

RPE 9

4

Face Pull

3

20 reps

RPE 8

5

Bicep Curl (Machine)

4

8 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

4

10 reps

RPE 9

2

Bicep Curl (Barbell)

3

12 reps

RPE 9

3

Chest Supported Row (Machine)

3

12 reps

RPE 9

4

Face Pull

3

20 reps

RPE 8

5

Bicep Curl (Machine)

4

8 reps

RPE 9

Day 3

1

Calf Raise (Leg Press)

5

12 reps

RPE 9

2

Leg Press (45 Degrees)

4

5 reps

RPE 9

3

Leg Press

3

15 reps

RPE 9

4

Leg Extension

3

12 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

3

12 reps

RPE 9

Day 3

1

Calf Raise (Leg Press)

5

12 reps

RPE 9

2

Leg Press (45 Degrees)

4

5 reps

RPE 9

3

Leg Press

3

15 reps

RPE 9

4

Leg Extension

3

12 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

3

12 reps

RPE 9

Day 3

1

Calf Raise (Leg Press)

5

12 reps

RPE 9

2

Leg Press (45 Degrees)

4

5 reps

RPE 9

3

Leg Press

3

15 reps

RPE 9

4

Leg Extension

3

12 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

3

12 reps

RPE 9

Day 3

1

Calf Raise (Leg Press)

5

12 reps

RPE 9

2

Leg Press (45 Degrees)

4

5 reps

RPE 9

3

Leg Press

3

15 reps

RPE 9

4

Leg Extension

3

12 reps

RPE 9

5

Bulgarian Split Squat (Dumbbell)

3

12 reps

RPE 9

Day 1

1

Chest Press (Machine)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@9

@9

@9

@9

2

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@9

@9

@9

3

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

@9

@9

@9

@9

4

Chest Fly (Cable)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@9

@9

@9

@9

5

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

@9

@9

@9

Day 2

1

Bent Over Row (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@9

@9

@9

@9

2

Bicep Curl (Barbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

@9

@9

@9

3

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

@9

@9

@9

4

Face Pull

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

@8

@8

@8

5

Bicep Curl (Machine)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

@9

@9

@9

@9

Day 3

1

Calf Raise (Leg Press)

1 Set

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

12 Reps

@9

@9

@9

@9

@9

2

Leg Press (45 Degrees)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

@9

@9

@9

@9

3

Leg Press

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

@9

@9

@9

4

Leg Extension

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

@9

@9

@9

5

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

@9

@9

@9