Jano Basic Training

by Steve J.

1 athletes joined

Program Description

Strength and muscle development. Choose this program if you have been away from strength training for 6 months or more.

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Aug 28, 2025 06:18
Last Edited
Aug 28, 2025 06:27

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

3

Chin-Up (Assisted)

4

6 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank

1

1 reps

RPE 10

Day 1

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

3

Chin-Up (Assisted)

4

6 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank with Shoulder Taps

1

1 reps

RPE 10

Day 1

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

3

Chin-Up (Assisted)

4

6 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank

2

1 reps

RPE 10

Day 1

1

Trap Bar Deadlift

4

8 reps

RPE 5

2

Incline Bench Press (Dumbbell)

4

8 reps

RPE 5

3

Chin-Up (Assisted)

4

6 reps

RPE 5

4

Sumo DL High Pull

4

8 reps

RPE 5

5

Plank

2

1 reps

RPE 10

Day 2

1

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

2

Overhead Press (Barbell)

3

8 reps

RPE 8

3

Chin-Up (Assisted)

4

6 reps

RPE 8

4

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

5

Sumo DL High Pull

4

8 reps

RPE 8

6

Plank with Shoulder Taps

1

1 reps

RPE 10

Day 2

1

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

2

Overhead Press (Barbell)

3

8 reps

RPE 8

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Chin-Up (Assisted)

4

6 reps

RPE 8

6

Plank

2

1 reps

RPE 10

Day 2

1

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

2

Overhead Press (Barbell)

3

8 reps

RPE 8

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

4

Chin-Up (Assisted)

4

6 reps

RPE 8

5

Sumo DL High Pull

4

8 reps

RPE 8

6

Plank with Shoulder Taps

1

1 reps

RPE 10

Day 2

1

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 5

2

Overhead Press (Barbell)

3

8 reps

RPE 5

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 5

4

Chin-Up (Assisted)

4

6 reps

RPE 5

5

Sumo DL High Pull

4

8 reps

RPE 5

6

Plank with Shoulder Taps

1

1 reps

RPE 10

Day 3

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank

1

1 reps

RPE 10

Day 3

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank with Shoulder Taps

1

1 reps

RPE 10

Day 3

1

Trap Bar Deadlift

4

8 reps

RPE 8

2

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 8

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 8

4

Sumo DL High Pull

4

8 reps

RPE 8

5

Plank

2

1 reps

RPE 10

Day 3

1

Trap Bar Deadlift

4

8 reps

RPE 5

2

Bulgarian Split Squat (Bodyweight)

4

8 reps

RPE 5

3

Incline Bench Press (Dumbbell)

4

8 reps

RPE 5

4

Sumo DL High Pull

4

8 reps

RPE 5

5

Plank

2

1 reps

RPE 10

Day 4

1

Rowing WOD

1

1 reps

RPE 8

Day 4

1

Rowing WOD

1

1 reps

RPE 8

Day 4

1

Rowing WOD

1

1 reps

RPE 8

Day 4

1

Rowing WOD

1

1 reps

RPE 8

Day 1

1

Trap Bar Deadlift

4 Sets

8 Reps

@8

2

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@8

3

Chin-Up (Assisted)

4 Sets

6 Reps

@8

4

Sumo DL High Pull

4 Sets

8 Reps

@8

5

Plank

1 Set

1 Reps

@10

Day 2

1

Bulgarian Split Squat (Bodyweight)

4 Sets

8 Reps

@8

2

Overhead Press (Barbell)

3 Sets

8 Reps

@8

3

Chin-Up (Assisted)

4 Sets

6 Reps

@8

4

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@8

5

Sumo DL High Pull

4 Sets

8 Reps

@8

6

Plank with Shoulder Taps

1 Set

1 Reps

@10

Day 3

1

Trap Bar Deadlift

4 Sets

8 Reps

@8

2

Bulgarian Split Squat (Bodyweight)

4 Sets

8 Reps

@8

3

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

@8

4

Sumo DL High Pull

4 Sets

8 Reps

@8

5

Plank

1 Set

1 Reps

@10

Day 4

1

Rowing WOD

1 Set

1 Reps

@8