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Alex leonidas novice program

by Akashh DC
17 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
    Jul 22, 2025 02:33

Summary

Kickstart your fitness journey with the Alex Leonidas Novice Program, a focused 2-week regimen designed for beginners. Committing just three days a week, you'll engage in a variety of barbell and dumbbell exercises, including Zercher Squats, Bench Presses, and Deadlifts, to build strength and confidence. Each session emphasizes proper form and progressive overload, ensuring you develop a solid foundation while targeting major muscle groups. Get ready to transform your body and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Hamstrings
10.7%
Upper Back
9.7%
Chest
9.4%
Lats
9.1%
Quadriceps
8.8%
Glutes
8.2%
Front Delts
7.9%
Abs
6.9%
Biceps
6%
Middle Delts
4.7%
Lower Back
3.1%
Adductors
0.9%
Forearms
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Leg Curl
2
10-15 reps
-
5
Chin-Up (Bodyweight)
1
AMRAP
-
6
Bench Press (Close Grip)
2
6-8 reps
-
7
Push Up
1
AMRAP
-
8
Chin-Up (Weighted)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Leg Curl
2
10-15 reps
-
5
Chin-Up (Bodyweight)
1
AMRAP
-
6
Bench Press (Close Grip)
2
6-8 reps
-
7
Push Up
1
AMRAP
-
8
Chin-Up (Weighted)
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
-
2
Bench Press (Paused)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
6
Romanian Deadlift (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Leg Curl
2
10-15 reps
-
5
Chin-Up (Bodyweight)
1
AMRAP
-
6
Bench Press (Close Grip)
2
6-8 reps
-
7
Push Up
1
AMRAP
-
8
Chin-Up (Weighted)
3
3-5 reps
-
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
-