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Brick by Brick
by 18Wheeler
1 athletes joined
Program Description
A full body program with additional arms day. Target for beginner and novice. Very good for lifter that is up for a challenge. Recommended training spilt Monday, Wednesday, Thursday, Saturday. Rest after every full body training session.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 25, 2024 11:23
Last Edited
May 14, 2024 06:30
down_app
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
4
Tricep Extension (Cable)
3 Sets
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
4
Tricep Extension (Cable)
3 Sets
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
4
Tricep Extension (Cable)
3 Sets
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7
Day 1
1
Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@6
@7
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10 Reps
@7
4
Hammer Curl
3 Sets
10-15 Reps
@7
5
Goblet Squat
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lat Pulldown
3 Sets
10-15 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
5
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@7
6
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6
@7
2
JM Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Preacher Curl (Barbell)
3 Sets
4
Tricep Extension (Cable)
3 Sets
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@7
6
Sit Up
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
2
Hack Squat
1 Set
2 Sets
6-10 Reps
6-10 Reps
@6
@7
3
Dumbbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
4
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@6
@7
5
Lying Leg Raise
3 Sets
10 Reps
@7