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DRLC - SH beginner
by shumit H.
1 athletes joined
Program Description
SH Beginner program Focus on starting strength, flexibility, forearm and wait loss
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 19, 2024 02:34
Last Edited
May 08, 2024 02:38
down_app
Week 1
1 / 12 Weeks
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 1
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 2
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins
Day 3
1
Arm Circle
1 Set
12-15 Reps
2
Stretching
1 Set
12-15 Reps
3
Stretching
1 Set
12-15 Reps
4
Stretching
1 Set
12-15 Reps
5
Leg Press
3 Sets
12 Reps
6
Leg Extension
2 Sets
12 Reps
7
Chest Press (Machine)
3 Sets
12 Reps
8
Chest Supported Row (Machine)
2 Sets
12 Reps
9
Shoulder Press (Machine)
2 Sets
12 Reps
10
Chin-Up (Assisted)
2 Sets
8 Reps
11
Sit Up
2 Sets
AMRAP
12
Plank
1 Set
1 mins