Basic Work Program

by Justin L.

Program Description

Get big and strong.

Program Overview

Level
Beginner, Novice
Goal
Athletics, Powerbuilding
Equipment
At Home
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Aug 27, 2024 01:11
Last Edited
Aug 28, 2024 12:31

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FOR FREE

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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

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 1

1

Bench Press (Barbell)

10

10 reps

2

Bicep Curl (EZ Bar)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 2

1

Front Squat (Barbell)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 3

1

Barbell Row

10

10 reps

2

Dip (Weighted)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 4

1

Romanian Deadlift (Barbell)

10

10 reps

Day 1

1

Bench Press (Barbell)

10 Sets

10 Reps

2

Bicep Curl (EZ Bar)

10 Sets

10 Reps

Day 2

1

Front Squat (Barbell)

10 Sets

10 Reps

Day 3

1

Barbell Row

10 Sets

10 Reps

2

Dip (Weighted)

10 Sets

10 Reps

Day 4

1

Romanian Deadlift (Barbell)

10 Sets

10 Reps