Program Description
General
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedAug 19, 2024 03:15
- Last EditedAug 19, 2024 10:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Incline Chest Fly (Dumbbell)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Face Pull
3
12 reps
6
Tricep Rope Push Down (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Upright Row (Dumbbell)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Abs Crunch (Bodyweight)
2
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
2
Leg Curl
3
12 reps
3
Leg Press
3
8 reps
4
Romanian Deadlift (Dumbbell)
3
8 reps
5
Calf Raise (Leg Press)
3
20 reps
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
2
Incline Chest Fly (Dumbbell)3 Sets
12 Reps
3
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
5
Face Pull3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)3 Sets
12 Reps
Day 2
1
Lat Pulldown3 Sets
12 Reps
2
Seated Row (Cable)3 Sets
12 Reps
3
Upright Row (Dumbbell)3 Sets
12 Reps
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
5
Abs Crunch (Bodyweight)2 Sets
20 Reps
Day 3
1
Leg Extension3 Sets
12 Reps
2
Leg Curl3 Sets
12 Reps
3
Leg Press3 Sets
8 Reps
4
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
5
Calf Raise (Leg Press)3 Sets
20 Reps