Program Description
Kickstart your fitness journey with the Novice Program, a comprehensive 4-week plan designed for beginners. Committing just three days a week, you'll engage in a balanced mix of strength training exercises targeting all major muscle groups, including chest, back, legs, and arms. Each session is structured to build your strength progressively, ensuring you develop proper form while enhancing your overall fitness. With 12 workouts packed into this program, you'll be well on your way to achieving your fitness goals in no time!
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedSep 02, 2025 09:48
- Last EditedSep 06, 2025 10:31
Summary
Kickstart your fitness journey with this comprehensive 4-week novice program designed for three days of training each week. Each session focuses on fundamental exercises that build strength and confidence, targeting major muscle groups through a mix of machines and free weights. With a structured approach, you'll progress through essential movements like the Bench Press, Leg Press, and more, ensuring a balanced development of strength and endurance. Perfect for beginners looking to establish a solid foundation in their fitness routine!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Lats
10.8%
Chest
10.1%
Triceps
10.1%
Hamstrings
8.5%
Biceps
8.5%
Quadriceps
7.7%
Front Delts
7%
Middle Delts
5.2%
Rear Delts
4.9%
Glutes
3.9%
Lower Back
3.9%
Calves
3.9%
Neck
2.6%
Abductors
0.8%
Forearms
0.8%
