Novice program 3days

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!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Smith Machine)

Chest Fly (Dumbbell)

Dip (Assisted)

Lateral Raise (Cable)

Tricep Extension (Cable)

Leg Extension

Leg Curl

Leg Press (45 Degrees)

Hyperextension

Standing Calf Raise

Neck Extension

Wide Grip Pull-Up

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

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