Program Description
Ajfirnfcjjckslrd
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 05, 2024 09:29
- Last EditedSep 10, 2024 10:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Bent Over Row (Barbell)
3
12 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Bicep Curl (Dumbbell)
3
15 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Seated Shoulder Press (Dumbbell)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Hammer Curl
3
15 reps
6
Tricep Rope Push Down (Cable)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Seated Dip (Machine)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Seated Dip (Machine)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Seated Dip (Machine)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
2
Lat Pulldown
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Face Pull
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Seated Dip (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
2
Leg Press (45 Degrees)
3
15 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Lunge (Bodyweight)
3
12 reps
6
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
2
Leg Press (45 Degrees)
3
15 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Lunge (Bodyweight)
3
12 reps
6
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
2
Leg Press (45 Degrees)
3
15 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Lunge (Bodyweight)
3
12 reps
6
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
2
Leg Press (45 Degrees)
3
15 reps
3
Romanian Deadlift (Barbell)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Lunge (Bodyweight)
3
12 reps
6
Standing Calf Raise
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
2
Split Squat (Dumbbell)
3
12 reps
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Leg Extension
3
15 reps
5
Glute Bridge (Dumbbell)
3
15 reps
6
Seated Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
2
Split Squat (Dumbbell)
3
12 reps
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Leg Extension
3
15 reps
5
Glute Bridge (Dumbbell)
3
15 reps
6
Seated Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
2
Split Squat (Dumbbell)
3
12 reps
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Leg Extension
3
15 reps
5
Glute Bridge (Dumbbell)
3
15 reps
6
Seated Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
12 reps
2
Split Squat (Dumbbell)
3
12 reps
3
Sumo Deadlift (Dumbbell)
3
12 reps
4
Leg Extension
3
15 reps
5
Glute Bridge (Dumbbell)
3
15 reps
6
Seated Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Lying Leg Curl
3
15 reps
4
Glute Kickback (Cable)
3
15 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Lying Leg Curl
3
15 reps
4
Glute Kickback (Cable)
3
15 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Lying Leg Curl
3
15 reps
4
Glute Kickback (Cable)
3
15 reps
5
Standing Calf Raise
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Lying Leg Curl
3
15 reps
4
Glute Kickback (Cable)
3
15 reps
5
Standing Calf Raise
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Front Squat (Dumbbell)
3
15 reps
4
Push Press (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Front Squat (Dumbbell)
3
15 reps
4
Push Press (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Front Squat (Dumbbell)
3
15 reps
4
Push Press (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
10 reps
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
2
T-Bar Row
4
12 reps
3
Bench Press (Smith Machine)
3
12 reps
4
Goblet Squat
3
15 reps
5
Step-Up (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
2
T-Bar Row
4
12 reps
3
Bench Press (Smith Machine)
3
12 reps
4
Goblet Squat
3
15 reps
5
Step-Up (Weighted)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
2
T-Bar Row
4
12 reps
3
Bench Press (Smith Machine)
3
12 reps
4
Goblet Squat
3
15 reps
5
Step-Up (Weighted)
3
12 reps
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Pull-Up (Band)
3
10 reps
3
Hip Thrust (Dumbbell)
3
12 reps
4
Squat Thruster
3
12 reps
5
Push Up
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Pull-Up (Band)
3
10 reps
3
Hip Thrust (Dumbbell)
3
12 reps
4
Squat Thruster
3
12 reps
5
Push Up
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Pull-Up (Band)
3
10 reps
3
Hip Thrust (Dumbbell)
3
12 reps
4
Squat Thruster
3
12 reps
5
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Front Squat (Dumbbell)
3
15 reps
4
Push Press (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10 reps
2
T-Bar Row
4
12 reps
3
Bench Press (Smith Machine)
3
12 reps
4
Goblet Squat
3
15 reps
5
Step-Up (Weighted)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Pull-Up (Band)
3
10 reps
3
Hip Thrust (Dumbbell)
3
12 reps
4
Squat Thruster
3
12 reps
5
Push Up
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
2
Plank
3
0.5-1 mins
3
Russian Twist
3
20 reps
4
Leg Raise (Captain's Chair)
3
15 reps
5
Bicycle Crunch
3
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
2
Side Plank
3
1 mins
3
V-Up
3
15 reps
4
Lying Leg Raise
3
15 reps
5
Mountain Climber
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Bench Press (Dumbbell)3 Sets
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
Bent Over Row (Barbell)3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
5
Bicep Curl (Dumbbell)3 Sets
15 Reps
6
Tricep Pushdown (Cable)3 Sets
15 Reps
Day 2
1
Squat (Barbell)3 Sets
15 Reps
2
Leg Press (45 Degrees)3 Sets
15 Reps
3
Romanian Deadlift (Barbell)3 Sets
12 Reps
4
Lying Leg Curl3 Sets
15 Reps
5
Lunge (Bodyweight)3 Sets
12 Reps
6
Standing Calf Raise3 Sets
20 Reps
Day 3
1
Run1 Set
30 mins
2
Plank3 Sets
0.5-1 mins
3
Russian Twist3 Sets
20 Reps
4
Leg Raise (Captain's Chair)3 Sets
15 Reps
5
Bicycle Crunch3 Sets
20 Reps
Day 6
1
Run1 Set
30 mins
2
Plank3 Sets
0.5-1 mins
3
Russian Twist3 Sets
20 Reps
4
Leg Raise (Captain's Chair)3 Sets
15 Reps
5
Bicycle Crunch3 Sets
20 Reps
Day 5
1
Deadlift (Barbell)3 Sets
12 Reps
2
Bent Over Row (Barbell)3 Sets
12 Reps
3
Front Squat (Dumbbell)3 Sets
15 Reps
4
Push Press (Barbell)3 Sets
12 Reps
5
Walking Lunge (Dumbbell)3 Sets
10 Reps