Beginner Dhruv Program
by Dhruv Doshi
Program Description
My start
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 03:28
Last Edited
May 21, 2024 11:54
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Single Arm Pushdown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Chin-Up (Assisted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Back Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lateral Raise (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Shr1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Leg Press (45 Degrees)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Single Arm Pushdown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 5
1
Chin-Up (Assisted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Back Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 6
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Lateral Raise (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Shr1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Leg Press (45 Degrees)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps