Program Description
Good
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedOct 17, 2024 11:33
- Last EditedOct 17, 2024 12:01
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
Dip (Weighted)
1
3
Seated Row (Cable)
1
4
Lat Pulldown
1
5
Dumbbell Row
1
6
Run
1
20 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
Leg Press
1
3
Military Press (Barbell)
1
4
Lateral Raise (Dumbbell)
1
5
Reverse Pec Deck
1
6
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
Wrist Curls
1
3
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
Pull-Up (Bodyweight)
1
3
Bench Press (Barbell)
1
4
Dip (Bodyweight)
1
5
Tricep Pushdown (Cable)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
2
Lateral Raise (Dumbbell)
1
3
Hack Squat
1
4
Leg Press
1
5
Hip Thrust (Barbell)
1
6
Run
1
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2
Dip (Weighted)1 Set
3
Seated Row (Cable)1 Set
4
Lat Pulldown1 Set
5
Dumbbell Row1 Set
6
Run1 Set
20 mins
Day 2
1
Bicep Curl (EZ Bar)1 Set
2
Wrist Curls1 Set
3
Run1 Set
Day 3
1
Hack Squat1 Set
2
Leg Press1 Set
3
Military Press (Barbell)1 Set
4
Lateral Raise (Dumbbell)1 Set
5
Reverse Pec Deck1 Set
6
Run1 Set
Day 4
1
Bicep Curl (EZ Bar)1 Set
2
Wrist Curls1 Set
3
Run1 Set
Day 5
1
Seated Row (Cable)1 Set
2
Pull-Up (Bodyweight)1 Set
3
Bench Press (Barbell)1 Set
4
Dip (Bodyweight)1 Set
5
Tricep Pushdown (Cable)1 Set
6
Run1 Set
Day 6
1
Military Press (Barbell)1 Set
2
Lateral Raise (Dumbbell)1 Set
3
Hack Squat1 Set
4
Leg Press1 Set
5
Hip Thrust (Barbell)1 Set
6
Run1 Set