Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout100 minutes
- CreatedOct 13, 2024 02:34
- Last EditedOct 14, 2024 01:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
2
Leg Press
4
15 reps
3
Leg Curl
4
20 reps
4
Leg Extension
4
20 reps
5
Face Pull
4
20 reps
6
Reverse Pec Deck
4
20 reps
7
Lateral Raise (Dumbbell)
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
2
Bench Press (Barbell)
4
7 reps
3
Incline Bench Press (Smith Machine)
4
15 reps
4
Dip (Bodyweight)
4
10 reps
5
Bicep Curl (EZ Bar)
4
20 reps
6
Concentration Curl
4
20 reps
7
Hammer Curl
4
20 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
2
Lat Pulldown
4
15 reps
3
Barbell Row
4
7 reps
4
Seated Row (Machine)
4
15 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Overhead Extension (Dumbbell)
4
10 reps
8
Hanging Leg Raise
4
10 reps
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)4 Sets
7 Reps
2
Leg Press4 Sets
15 Reps
3
Leg Curl4 Sets
20 Reps
4
Leg Extension4 Sets
20 Reps
5
Face Pull4 Sets
20 Reps
6
Reverse Pec Deck4 Sets
20 Reps
7
Lateral Raise (Dumbbell)4 Sets
20 Reps
8
Hanging Leg Raise4 Sets
10 Reps
Day 2
1
Chest Fly (Machine)4 Sets
10 Reps
2
Bench Press (Barbell)4 Sets
7 Reps
3
Incline Bench Press (Smith Machine)4 Sets
15 Reps
4
Dip (Bodyweight)4 Sets
10 Reps
5
Bicep Curl (EZ Bar)4 Sets
20 Reps
6
Concentration Curl4 Sets
20 Reps
7
Hammer Curl4 Sets
20 Reps
8
Hanging Leg Raise4 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)4 Sets
10 Reps
2
Lat Pulldown4 Sets
15 Reps
3
Barbell Row4 Sets
7 Reps
4
Seated Row (Machine)4 Sets
15 Reps
5
Lying Tricep Extension (Barbell)4 Sets
10 Reps
6
Tricep Pushdown (Cable)4 Sets
10 Reps
7
Overhead Extension (Dumbbell)4 Sets
10 Reps
8
Hanging Leg Raise4 Sets
10 Reps