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Beginner Upper/Lower(1.0)

by James K.
1 athletes joined

Program Description

general bodybuilding. the exercises can be switched out with different variations and the total volume is low on purpose to give room to add more in later weeks if necessary. this is a rough draft

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2026 06:33
  • Last Edited
    Feb 01, 2026 10:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
13.4%
Glutes
11.4%
Triceps
8.7%
Front Delts
7.4%
Lats
7.4%
Upper Back
7.4%
Biceps
6.4%
Middle Delts
5.4%
Abs
5%
Lower Back
4%
Chest
3.3%
Calves
2.7%
Adductors
1.7%
Rear Delts
1.3%
Forearms
1.3%
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
-
2
Overhead Press (Dumbbell)
2
8-10 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Seated Row (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-10 reps
-
7
Lateral Raise (Dumbbell)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
8-12 reps
-
2
Overhead Press (Dumbbell)
2
8-10 reps
-
3
Pull-Up (Band)
3
6-10 reps
-
4
Single Arm Row (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
2
Hamstring Curl
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
5
Calf Raise (Bodyweight)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Hamstring Curl
3
8-10 reps
-
5
Calf Raise (Bodyweight)
2
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
2
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Hamstring Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-