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Alex leonidas novice program
by Akashh DC
5 athletes joined
Program Description
For people who want size and strength.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
May 06, 2024 04:52
Last Edited
Jun 17, 2024 10:29
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Week 1
1 / 2 Weeks
Day 1
1
Zercher Squat (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Paused)
3 Sets
4-6 Reps
3
Pendlay Row
3 Sets
4-6 Reps
4
Tricep Extension (Barbell)
3 Sets
6-10 Reps
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
Day 2
1
Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Leg Curl
2 Sets
10-15 Reps
5
Chin-Up (Bodyweight)
1 Set
AMRAP
6
Bench Press (Close Grip)
2 Sets
6-8 Reps
7
Push Up
1 Set
AMRAP
8
Chin-Up (Weighted)
3 Sets
3-5 Reps
Day 3
1
Zercher Squat (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Paused)
3 Sets
4-6 Reps
3
Pendlay Row
3 Sets
4-6 Reps
4
Tricep Extension (Barbell)
3 Sets
6-10 Reps
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
Day 1
1
Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Leg Curl
2 Sets
10-15 Reps
5
Chin-Up (Bodyweight)
1 Set
AMRAP
6
Bench Press (Close Grip)
2 Sets
6-8 Reps
7
Push Up
1 Set
AMRAP
8
Chin-Up (Weighted)
3 Sets
3-5 Reps
Day 2
1
Zercher Squat (Barbell)
3 Sets
4-6 Reps
2
Bench Press (Paused)
3 Sets
4-6 Reps
3
Pendlay Row
3 Sets
4-6 Reps
4
Tricep Extension (Barbell)
3 Sets
6-10 Reps
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
6
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
Day 3
1
Split Squat (Dumbbell)
2 Sets
6-8 Reps
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4
Leg Curl
2 Sets
10-15 Reps
5
Chin-Up (Bodyweight)
1 Set
AMRAP
6
Bench Press (Close Grip)
2 Sets
6-8 Reps
7
Push Up
1 Set
AMRAP
8
Chin-Up (Weighted)
3 Sets
3-5 Reps