First Program Hope It Works lol

This basic novice-intermediate program contains what I feel will work your upper, lower, and various other areas, properly targeting most muscles needed for effective strength and physique improvements. Don’t forget to eat enough protein (3/4-1 gram per pound of bodyweight) and get lots of rest! Personally, I like to do this Monday-Tuesday-Wednesday, rest, Friday, and then the weekend is off 🙂

Also be sure to keep up with your cardio! Bulking or not, 150 minutes a week minimum of moderate cardio please 🙏 health is important regardless.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Kickback

Dip (Weighted)

Chest/Shoulders/Triceps

Seated Row (Cable)

Pull-Up (Weighted)

Hammer Curl (Dumbbell)

Single Arm Row (Cable)

Bicep Curl (Machine)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Back/Biceps/Forearm Day

Leg Press (45 Degrees)

Deadlift (Smith Machine)

Hip Adductor (Machine)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Abs Crunch (Machine)

Legs/Calves/Abs Day

Chest Press (Machine)

Chest Fly (Machine)

Lat Pulldown

Leg Press

Calf Raise (Leg Press)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Rear Delt Fly (Machine)

Abs Crunch (Weighted)

Full Body

0 reviews for First Program Hope It Works lol