Alex leonidas novice program | Workout Programs | Boostcamp App |

Alex leonidas novice program

by Akashh DC

8 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 17, 2024 02:00

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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