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Beginner
by Nick G.
14 athletes joined
Program Description
Gain lean mass, strength, and increase technical proficiency in the main lifts.
Program Overview
Level
Beginner
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 07:14
Last Edited
Jun 17, 2024 09:54
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Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8