Program Description
Build muscle. Stay fit.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJun 25, 2024 10:48
- Last EditedSep 15, 2024 09:44
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Bulgarian Split Squat (Dumbbell)
2
4
Goblet Squat
2
5
Standing Calf Raise
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Overhead Tricep Extension (Cable)
3
4
Lateral Raise (Dumbbell)
3
5
Tricep Pushdown (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
2
Hammer Curl
2
3
Single Arm Row (Cable)
2
4
Bicep Curl (Cable)
3
5
Standing Pullover (Cable)
2
6
Face Pull
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
Lying Leg Curl
3
3
Hip Thrust (Barbell)
2
4
Glute Kickback (Cable)
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Pull-Up (Assisted)
2
3
Front Raise
2
4
Lying Rear Lateral Raise
2
5
Bayesian Curl
3
Week 1
1 / 6 Weeks
Day 3
1
Lat Pulldown (Single Arm)2 Sets
2
Hammer Curl2 Sets
3
Single Arm Row (Cable)2 Sets
4
Bicep Curl (Cable)3 Sets
5
Standing Pullover (Cable)2 Sets
6
Face Pull2 Sets
Day 4
1
Deadlift (Barbell)3 Sets
2
Lying Leg Curl3 Sets
3
Hip Thrust (Barbell)2 Sets
4
Glute Kickback (Cable)2 Sets
5
Standing Calf Raise2 Sets
Day 1
1
Squat (Barbell)3 Sets
2
Leg Extension3 Sets
3
Bulgarian Split Squat (Dumbbell)2 Sets
4
Goblet Squat2 Sets
5
Standing Calf Raise3 Sets
Day 2
1
Bench Press (Barbell)3 Sets
2
Chest Fly (Cable)3 Sets
3
Overhead Tricep Extension (Cable)3 Sets
4
Lateral Raise (Dumbbell)3 Sets
5
Tricep Pushdown (Cable)3 Sets
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
2
Pull-Up (Assisted)2 Sets
3
Front Raise2 Sets
4
Lying Rear Lateral Raise2 Sets
5
Bayesian Curl3 Sets