Program Description
This is a program for someone who is trying to learn how to start a workout plan.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedOct 08, 2024 04:07
- Last EditedOct 08, 2024 04:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
4
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 6
5
Tricep Rope Push Down (Cable)
1
8-10 reps
RPE 6
6
Chest Fly (Machine)
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-10 reps
RPE 6
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 6
3
Seated Row (Cable)
1
8-10 reps
RPE 6
4
Face Pull
1
8-10 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
8-10 reps
RPE 6
6
Hammer Curl
1
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 6
2
Leg Curl
1
10 reps
RPE 6
3
Leg Extension
1
10 reps
RPE 6
4
Hip Abductor (Machine)
1
10 reps
RPE 6
5
Hip Adductor (Machine)
1
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Barbell Row
1
8-10 reps
RPE 6
3
Lateral Raise (Cable)
1
8-10 reps
RPE 6
4
Seated Dumbbell Curl
1
8-10 reps
RPE 6
5
Lying Tricep Extension (Barbell)
1
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
10 reps
RPE 6
2
Sumo Squat
1
10 reps
RPE 6
3
Hip Thrust (Barbell)
1
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 6
5
Romanian Deadlift (Dumbbell)
1
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 3
1
Leg Press (45 Degrees)1 Set
10 Reps
@6
2
Leg Curl1 Set
10 Reps
@6
3
Leg Extension1 Set
10 Reps
@6
4
Hip Abductor (Machine)1 Set
10 Reps
@6
5
Hip Adductor (Machine)1 Set
10 Reps
@6
Day 5
1
Squat (Smith Machine)1 Set
10 Reps
@6
2
Sumo Squat1 Set
10 Reps
@6
3
Hip Thrust (Barbell)1 Set
10 Reps
@6
4
Bulgarian Split Squat (Dumbbell)1 Set
10 Reps
@6
5
Romanian Deadlift (Dumbbell)1 Set
10 Reps
@6
Day 1
1
Bench Press (Dumbbell)1 Set
8-10 Reps
@6
2
Seated Shoulder Press (Dumbbell)1 Set
8-10 Reps
@6
3
Lateral Raise (Dumbbell)1 Set
8-10 Reps
@6
4
Overhead Tricep Extension (Cable)1 Set
8-10 Reps
@6
5
Tricep Rope Push Down (Cable)1 Set
8-10 Reps
@6
6
Chest Fly (Machine)1 Set
8-10 Reps
@6
Day 2
1
Wide Grip Lat Pulldown1 Set
8-10 Reps
@6
2
Lat Pulldown (Close Grip)1 Set
8-10 Reps
@6
3
Seated Row (Cable)1 Set
8-10 Reps
@6
4
Face Pull1 Set
8-10 Reps
@6
5
Bicep Curl (EZ Bar)1 Set
8-10 Reps
@6
6
Hammer Curl1 Set
8-10 Reps
@6
Day 4
1
Bench Press (Barbell)1 Set
8-10 Reps
@6
2
Barbell Row1 Set
8-10 Reps
@6
3
Lateral Raise (Cable)1 Set
8-10 Reps
@6
4
Seated Dumbbell Curl1 Set
8-10 Reps
@6
5
Lying Tricep Extension (Barbell)1 Set
8-10 Reps
@6
6
Chest Supported Row (Machine)1 Set
8-10 Reps
@6