Program Description
**Hersovyac GVS Novice Full Body** is a comprehensive 12-week program designed specifically for novice lifters looking to build strength and muscle across all major muscle groups. With 36 training sessions, each lasting approximately 80 minutes, this program combines effective exercises like the Incline Bench Press, Squats, and Romanian Deadlifts, ensuring a balanced approach to bodybuilding. You'll utilize a full gym setup to maximize your gains and learn proper form, making it perfect for those just starting their fitness journey. Get ready to transform your body and develop a solid foundation for future training!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 25, 2025 12:20
- Last EditedDec 14, 2025 05:35
Summary
Embark on a transformative journey with the Hersovyac GVS Novice Full Body program, designed for those ready to build strength and confidence over 12 weeks. Training three days a week, you'll engage in a balanced mix of compound and isolation exercises, including the Smith Machine Squat and Romanian Deadlift, to target all major muscle groups. Each session combines effective supersets and dynamic movements to maximize your results, ensuring you stay motivated and challenged. Perfect for beginners, this program lays a solid foundation for your fitness journey while keeping your workouts fresh and engaging.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Lats
12%
Quadriceps
10%
Hamstrings
9.4%
Glutes
9.2%
Triceps
8.3%
Chest
8.3%
Middle Delts
6.4%
Front Delts
5.3%
Biceps
4.9%
Abs
4.3%
Adductors
2.9%
Rear Delts
2.1%
Lower Back
2%
Neck
1.4%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Hamstring Curl
2
8-12 reps
-
3
Squat (Smith Machine)
3
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5A
Lateral Raise (Cable)
3
10-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Hanging Leg Raise
1
-
7
Neck Curl
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Shrug (Barbell)
2
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
20 reps
-
3
Pull-Up (Bodyweight)
3
-
4A
Bench Press (Close Grip)
1
-
-
4B
Preacher Curl (Dumbbell)
1
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2
Hamstring Curl2 Sets
8-12 Reps
-
3
Squat (Smith Machine)3 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
5A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Hanging Leg Raise1 Set
-
7
Neck Curl1 Set
-
Day 2
1A
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
1B
Shrug (Barbell)2 Sets
8-12 Reps
-
2
Walking Lunge (Dumbbell)2 Sets
20 Reps
-
3
Pull-Up (Bodyweight)3 Sets
-
4A
Bench Press (Close Grip)1 Set
-
-
4B
Preacher Curl (Dumbbell)1 Set
8-12 Reps
-
5
Pullover (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2
Hamstring Curl2 Sets
8-12 Reps
-
3
Squat (Smith Machine)3 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
5A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Hanging Leg Raise1 Set
-
7
Neck Curl1 Set
-