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Buff dudes beginner
by Danny T.
2 athletes joined
Program Description
Barbell proficiency
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 03, 2023 05:59
Last Edited
Jun 18, 2024 02:28
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Overhead Press (Barbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
4
Upright Row (Dumbbell)
5 Sets
6 Reps
5
Hanging Leg Raise
3 Sets
8 Reps
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Dumbbell Row
5 Sets
6 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Seated Shoulder Press (Dumbbell)
5 Sets
5 Reps
5
Chin-Up (Bodyweight)
3 Sets
5 Reps