Program Description
Built strength and fitness
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2024 03:19
- Last EditedJul 08, 2024 05:26
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
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chin-Up (Bodyweight)
3
3
Dip (Bodyweight)
3
4
Dumbbell Row
3
5
Bicep Curl (Cable)
3
6
Tricep Rope Push Down (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Reverse Lunge (Dumbbell)
3
3
Decline Crunch
3
4
Leg Extension
3
5
Seated Hamstring Curl
3
6
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Pullover (Dumbbell)
3
3
Barbell Row
3
4
Band Pull Apart
1
5
Skull Crusher (Barbell)
3
6
Bicep Curl (Dumbbell)
2
7
Lat Pulldown
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Hip Thrust (Barbell)
2
3
Romanian Deadlift (Dumbbell)
2
4
Decline Crunch
2
5
Lateral Lunge
2
6
Hamstring Curl
2
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
2
Chin-Up (Bodyweight)3 Sets
3
Dip (Bodyweight)3 Sets
4
Dumbbell Row3 Sets
5
Bicep Curl (Cable)3 Sets
6
Tricep Rope Push Down (Cable)3 Sets
Day 2
1
Deadlift (Barbell)3 Sets
2
Reverse Lunge (Dumbbell)3 Sets
3
Decline Crunch3 Sets
4
Leg Extension3 Sets
5
Seated Hamstring Curl3 Sets
6
Seated Calf Raise3 Sets
Day 3
1
Bench Press (Dumbbell)3 Sets
2
Pullover (Dumbbell)3 Sets
3
Barbell Row3 Sets
4
Band Pull Apart1 Set
5
Skull Crusher (Barbell)3 Sets
6
Bicep Curl (Dumbbell)2 Sets
7
Lat Pulldown3 Sets
Day 4
1
Squat (Barbell)3 Sets
2
Hip Thrust (Barbell)2 Sets
3
Romanian Deadlift (Dumbbell)2 Sets
4
Decline Crunch2 Sets
5
Lateral Lunge2 Sets
6
Hamstring Curl2 Sets