Program Description
-
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 14, 2024 07:09
- Last EditedJun 14, 2024 07:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
60%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
60%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
60%
7
Hip Adductor (Machine)
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
70%
7
Hip Adductor (Machine)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
80%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Dumbbell)
3
15 reps
80%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
80%
7
Hip Adductor (Machine)
3
15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
70%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
70%
4
Lateral Raise (Dumbbell)
3
15 reps
65%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
70%
7
Hip Adductor (Machine)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
80%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4
Lateral Raise (Dumbbell)
3
15 reps
75%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
80%
7
Hip Adductor (Machine)
3
15 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
90%
2
Standing Shoulder Press (Dumbbell)
3
15 reps
90%
3
Incline Bench Press (Dumbbell)
3
10 reps
90%
4
Lateral Raise (Dumbbell)
3
15 reps
80%
5
Knee Raise (Captain's Chair)
3
10 reps
100%
6
Leg Curl
3
15 reps
90%
7
Hip Adductor (Machine)
3
15 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
60%
2
Back Extension (Weighted)
3
15 reps
60%
3
Seated Row (Machine)
3
15 reps
60%
4
Side Bend (Dumbbell)
3
15 reps
60%
5
Hip Abductor (Machine)
3
15 reps
60%
6
Leg Press
3
15 reps
60%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
70%
2
Back Extension (Weighted)
3
15 reps
70%
3
Seated Row (Machine)
3
15 reps
70%
4
Side Bend (Dumbbell)
3
15 reps
70%
5
Hip Abductor (Machine)
3
15 reps
70%
6
Leg Press
3
15 reps
70%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
80%
2
Back Extension (Weighted)
3
15 reps
80%
3
Seated Row (Machine)
3
15 reps
80%
4
Side Bend (Dumbbell)
3
15 reps
80%
5
Hip Abductor (Machine)
3
15 reps
80%
6
Leg Press
3
15 reps
80%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
70%
2
Back Extension (Weighted)
3
15 reps
70%
3
Seated Row (Machine)
3
15 reps
70%
4
Side Bend (Dumbbell)
3
15 reps
70%
5
Hip Abductor (Machine)
3
15 reps
70%
6
Leg Press
3
15 reps
70%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
80%
2
Back Extension (Weighted)
3
15 reps
80%
3
Seated Row (Machine)
3
15 reps
80%
4
Side Bend (Dumbbell)
3
15 reps
80%
5
Hip Abductor (Machine)
3
15 reps
80%
6
Leg Press
3
15 reps
80%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
90%
2
Back Extension (Weighted)
3
15 reps
90%
3
Seated Row (Machine)
3
15 reps
90%
4
Side Bend (Dumbbell)
3
15 reps
90%
5
Hip Abductor (Machine)
3
15 reps
90%
6
Leg Press
3
15 reps
90%
7
Back Extension
3
15 reps
100%
8
Knee Raise (Captain's Chair)
3
15 reps
100%
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)3 Sets
15 Reps
60%
2
Standing Shoulder Press (Dumbbell)3 Sets
15 Reps
60%
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
70%
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
60%
5
Knee Raise (Captain's Chair)3 Sets
10 Reps
100%
6
Leg Curl3 Sets
15 Reps
60%
7
Hip Adductor (Machine)3 Sets
15 Reps
60%
Day 2
1
Lat Pulldown3 Sets
15 Reps
60%
2
Back Extension (Weighted)3 Sets
15 Reps
60%
3
Seated Row (Machine)3 Sets
15 Reps
60%
4
Side Bend (Dumbbell)3 Sets
15 Reps
60%
5
Hip Abductor (Machine)3 Sets
15 Reps
60%
6
Leg Press3 Sets
15 Reps
60%
7
Back Extension3 Sets
15 Reps
100%
8
Knee Raise (Captain's Chair)3 Sets
15 Reps
100%