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Fien to Fine 😉
by Jan D.
14 athletes joined
Program Description
Basic novice workout program Progressive rpe Add 2-5 kgon lowerbody 1-2 kg on upper
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 29, 2024 06:31
Last Edited
May 27, 2024 02:14
down_app
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
6 Reps
12 Reps
@8
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
@7
@8
4
Leg Extension
1 Set
3 Sets
10-12 Reps
15-20 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
8-10 Reps
@6
@7
@8
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Face Pull
2 Sets
15-20 Reps
@7
5
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@8
7
Push Up
2 Sets
AMRAP
@9
Day 3
1
Deadlift (Barbell)
2 Sets
3 Sets
8-10 Reps
4-6 Reps
@7
@8.5
2
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Leg Extension
2 Sets
20 Reps
@7
4
Leg Curl
2 Sets
12-15 Reps
@7
5
Standing Calf Raise
2 Sets
12-20 Reps
@7
6
Back Extension
3 Sets
15 Reps
@7
Day 4
1
Face Pull
2 Sets
20 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
@6.5
@7
@8
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@7
4
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
6
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@7
@8