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Beginner Bodybuilding
by Kevin Z.
6 athletes joined
Program Description
Build muscle and lose fat.
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Feb 02, 2024 04:51
Last Edited
May 21, 2024 10:34
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Week 1
1 / 8 Weeks
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 1
1
Push Up
4 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
10 Reps
3
Pec Fly (Dumbbell)
4 Sets
12 Reps
4
Chest Press (Machine)
4 Sets
15 Reps
5
Dip (Assisted)
4 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
2
Lat Pulldown
4 Sets
12 Reps
3
Bent Over Row (Dumbbell)
4 Sets
12 Reps
4
Face Pull
4 Sets
15 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
4 Sets
12 Reps
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
5
Leg Extension
4 Sets
12 Reps
6
Standing Calf Raise
4 Sets
20 Reps
7
Plank
3 Sets
1 mins
Day 4
1
Push Up
3 Sets
AMRAP
2
Overhead Press (Dumbbell)
4 Sets
12 Reps
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
4
Front Raise
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Shrug (Barbell)
4 Sets
15 Reps
7
Cable Crunch
3 Sets
20 Reps
Day 5
1
Leg Curl
4 Sets
12 Reps
2
Step-Up (Weighted)
3 Sets
10 Reps
3
Battle Ropes
3 Sets
1 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
7
Cable Crunch
3 Sets
20 Reps