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Ethan Beginner 1
by Mike F.
3 athletes joined
Program Description
Intro
Program Overview
Level
Beginner
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 01, 2024 11:15
Last Edited
May 07, 2024 10:26
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Week 1
1 / 8 Weeks
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
4
Seated Dip (Machine)
2 Sets
8 Reps
5
Run
1 Set
10 mins
Day 2
1
Seated Hamstring Curl
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
6
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
6 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
3
Lat Pulldown
2 Sets
8 Reps
4
Dead Hang
2 Sets
2 mins
5
Run
1 Set
10 mins
Day 6
1
Hack Squat
2 Sets
1 Set
6 Reps
8 Reps
2
Seated Hamstring Curl
2 Sets
8 Reps
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
4
Skull Crusher
2 Sets
1 Set
8 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
4
Seated Dip (Machine)
2 Sets
8 Reps
5
Run
1 Set
10 mins
Day 2
1
Seated Hamstring Curl
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
6
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
6 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
3
Lat Pulldown
2 Sets
8 Reps
4
Dead Hang
2 Sets
2 mins
5
Run
1 Set
10 mins
Day 6
1
Hack Squat
2 Sets
1 Set
6 Reps
8 Reps
2
Seated Hamstring Curl
2 Sets
8 Reps
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
4
Skull Crusher
2 Sets
1 Set
8 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
4
Seated Dip (Machine)
2 Sets
8 Reps
5
Run
1 Set
10 mins
Day 2
1
Seated Hamstring Curl
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
6
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
6 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
3
Lat Pulldown
2 Sets
8 Reps
4
Dead Hang
2 Sets
2 mins
5
Run
1 Set
10 mins
Day 6
1
Hack Squat
2 Sets
1 Set
6 Reps
8 Reps
2
Seated Hamstring Curl
2 Sets
8 Reps
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
4
Skull Crusher
2 Sets
1 Set
8 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
4
Seated Dip (Machine)
2 Sets
8 Reps
5
Run
1 Set
10 mins
Day 2
1
Seated Hamstring Curl
3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
6
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
6 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
3
Lat Pulldown
2 Sets
8 Reps
4
Dead Hang
2 Sets
2 mins
5
Run
1 Set
10 mins
Day 6
1
Hack Squat
2 Sets
1 Set
6 Reps
8 Reps
2
Seated Hamstring Curl
2 Sets
8 Reps
3
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
4
Skull Crusher
2 Sets
1 Set
8 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
5 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
5
Run
1 Set
10 mins
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
2
Incline Chest Press (Machine)
2 Sets
6 Reps
3
Front Raise
2 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Seated Hamstring Curl
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
3
Skull Crusher
2 Sets
2 Sets
8 Reps
12 Reps
4
Walk
1 Set
10 mins
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
2
Incline Chest Press (Machine)
2 Sets
6 Reps
3
Front Raise
2 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Seated Hamstring Curl
3 Sets
8 Reps
3
Chest Supported Row (Machine)
2 Sets
8 Reps
4
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
5
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5 Reps
12 Reps
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
3
Hack Squat
2 Sets
1 Set
5 Reps
12 Reps
4
Leg Extension
2 Sets
8 Reps
5
Walk
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
2
Pec Deck (Machine)
2 Sets
8 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
5
Run
1 Set
10 mins
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
3
Skull Crusher
2 Sets
2 Sets
8 Reps
12 Reps
4
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
3
Skull Crusher
2 Sets
2 Sets
8 Reps
12 Reps
4
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Incline Chest Press (Machine)
3 Sets
6 Reps
3
Front Raise
3 Sets
10 Reps
4
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
2
Chest Supported Row (Machine)
3 Sets
8 Reps
3
Lat Pulldown
2 Sets
1 Set
6 Reps
12 Reps
4
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2 Sets
5 Reps
12 Reps
2
Hack Squat
3 Sets
2 Sets
5 Reps
12 Reps
3
Walk
1 Set
10 mins
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
5 Reps
8 Reps
12 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
4
Run
1 Set
10 mins
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 6
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
2
Incline Curl (Dumbbell)
2 Sets
2 Sets
8 Reps
12 Reps
3
Skull Crusher
2 Sets
2 Sets
8 Reps
12 Reps
4
Walk
1 Set
10 mins
Day 7
1
Abs Crunch (Bodyweight)
2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
3
Russian Twist
2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
8 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Run
1 Set
10 mins
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
3 Reps
5 Reps
2
Chest Supported Row (Machine)
2 Sets
8 Reps
3
Lat Pulldown
2 Sets
8 Reps
4
Walk
1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
3 Reps
5 Reps
8 Reps
2
Hack Squat
2 Sets
1 Set
1 Set
3 Reps
5 Reps
8 Reps
3
Walk
1 Set
10 mins
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
3 Reps
5 Reps
2
Lat Pulldown
3 Sets
5 Reps
3
Chest Supported Row (Dumbbell)
3 Sets
5 Reps
4
Run
1 Set
10 mins