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AG 2024
by Ant G.
5.0
(1 rating)
Program Description
Escape from late Novice stage and build realistic size and strenght
Program Overview
Level
Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 02, 2024 06:53
Last Edited
May 08, 2024 02:23
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 2
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 6
1
Good Morning
3 Sets
10 Reps
@7
2
Squat (Barbell)
1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row
4 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 7
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Overhead Press (Barbell)
2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
Day 8
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row
4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@9
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Ant G.Man
4 months ago
0 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
I got what i need. Bench press 96 kg to 112 kg Squat 125 to 145 kg Deadlift from 165 to 175 kg