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Beginner trainingsplan
by Kenneth
3 athletes joined
Program Description
Get starte
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 07, 2024 08:02
Last Edited
Jun 04, 2024 03:13
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
No exercises added to this day
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 4
No exercises added to this day
Day 6
No exercises added to this day
Day 5
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 7
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Squat (Paused)
4 Sets
5 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Barbell Row
3 Sets
1 Set
8 Reps
3
Deadlift (Paused)
4 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps