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Full body beginner's
by King Zong
2 athletes joined
Program Description
A full body program to acclimate both male and female beginners to the gym. I recommend a 6 min light cardio warm-up pre-workout and 12 min cardio session post workout.
Program Overview
Level
Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 08:02
Last Edited
May 27, 2024 02:59
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Week 1
1 / 10 Weeks
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6
2
Dip (Weighted)
3 Sets
6-10 Reps
@6
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6
4
Liu Raises
3 Sets
10 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6
7
Kickstand Squat
2 Sets
10 Reps
@6
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Paused)
3 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@6.5
5
Lat Pulldown
3 Sets
8-10 Reps
@6.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6.5
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Military Press (Barbell)
3 Sets
6-10 Reps
60%
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@6
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6
6
Cable Crunch
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
2
Dip (Weighted)
3 Sets
6-10 Reps
@7.5
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@7.5
4
Liu Raises
3 Sets
10 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@7.5
7
Kickstand Squat
2 Sets
10 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
70%
3
Military Press (Barbell)
3 Sets
8-10 Reps
70%
4
Pull Through (Cable)
3 Sets
8-10 Reps
@7
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
6
Suitcase Deadlift
2 Sets
10-12 Reps
@7
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
75%
2
Bench Press (Paused)
4 Sets
3 Reps
75%
3
Hammer Curl
3 Sets
8-10 Reps
@7.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@7.5
5
Lat Pulldown
3 Sets
8-10 Reps
@7.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@7.5
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Paused)
4 Sets
5 Reps
70%
3
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@7
6
Cable Crunch
2 Sets
8-10 Reps
@7
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8.5
2
Dip (Weighted)
3 Sets
6-10 Reps
@8.5
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@8.5
4
Liu Raises
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
7
Kickstand Squat
2 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Paused)
5 Sets
4 Reps
80%
3
Military Press (Barbell)
3 Sets
4-6 Reps
80%
4
Pull Through (Cable)
3 Sets
8-10 Reps
@8
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@8
6
Suitcase Deadlift
2 Sets
8-10 Reps
@8
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
3 Reps
85%
3
Hammer Curl
3 Sets
8-10 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@8.5
5
Lat Pulldown
3 Sets
8-10 Reps
@8.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@8.5
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
80%
2
Bench Press (Paused)
5 Sets
4 Reps
80%
3
Bent Over Row (Barbell, Paused)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
6
Cable Crunch
2 Sets
8-10 Reps
@8
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
4 Sets
2 Reps
95%
2
Bench Press (Paused)
4 Sets
2 Reps
95%
3
Hammer Curl
3 Sets
6-10 Reps
@9.5
4
Tricep Extension (Cable)
3 Sets
6-10 Reps
@9.5
5
Lat Pulldown
3 Sets
6-10 Reps
@9.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@9.5
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
4 Sets
2 Reps
90%
2
Bench Press (Paused)
4 Sets
2 Reps
90%
3
Military Press (Barbell)
3 Sets
4-6 Reps
90%
4
Pull Through (Cable)
3 Sets
8-10 Reps
@9
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@9
6
Suitcase Deadlift
2 Sets
8-10 Reps
@9
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9.5
2
Dip (Weighted)
3 Sets
6-10 Reps
@9.5
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@9.5
4
Liu Raises
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9.5
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9.5
7
Kickstand Squat
2 Sets
10 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
2 Reps
90%
2
Bench Press (Paused)
4 Sets
2 Reps
90%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
6
Cable Crunch
2 Sets
8-10 Reps
@9
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
50%
2
Bench Press (Paused)
3 Sets
3 Reps
50%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6
6
Cable Crunch
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
50%
2
Bench Press (Paused)
3 Sets
3 Reps
50%
3
Military Press (Barbell)
3 Sets
3-4 Reps
50%
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6
5
Glute Bridge (Barbell)
3 Sets
6-10 Reps
@6
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
55%
2
Bench Press (Paused)
3 Sets
4 Reps
55%
3
Hammer Curl
3 Sets
6-10 Reps
@6
4
Tricep Extension (Cable)
3 Sets
6-10 Reps
@6
5
Lat Pulldown
3 Sets
6-10 Reps
@6
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
@6
2
Dip (Weighted)
3 Sets
3-5 Reps
@6
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6
4
Liu Raises
3 Sets
10 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6
7
Kickstand Squat
2 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
50%
2
Bench Press (Paused)
3 Sets
3 Reps
50%
3
Military Press (Barbell)
3 Sets
3-4 Reps
50%
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6
5
Glute Bridge (Barbell)
3 Sets
6-10 Reps
@6
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
55%
2
Bench Press (Paused)
3 Sets
4 Reps
55%
3
Hammer Curl
3 Sets
6-10 Reps
@6
4
Tricep Extension (Cable)
3 Sets
6-10 Reps
@6
5
Lat Pulldown
3 Sets
6-10 Reps
@6
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
@6
2
Dip (Weighted)
3 Sets
3-5 Reps
@6
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6
4
Liu Raises
3 Sets
10 Reps
@6
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6
7
Kickstand Squat
2 Sets
10 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
50%
2
Bench Press (Paused)
3 Sets
3 Reps
50%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6
6
Cable Crunch
2 Sets
8-10 Reps
@6
7
Accessory Workout Of Choice
1 Set
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
65%
2
Bench Press (Paused)
3 Sets
5 Reps
65%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@6-6.5
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@6-6.5
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@6-6.5
6
Cable Crunch
2 Sets
8-10 Reps
@6-6.5
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
65%
2
Bench Press (Paused)
3 Sets
5 Reps
65%
3
Military Press (Barbell)
3 Sets
6-10 Reps
@6-6.5
4
Pull Through (Cable)
3 Sets
6-10 Reps
@6-6.5
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@6-6.5
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6-6.5
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Paused)
3 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@6-6.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@6-6.5
5
Lat Pulldown
3 Sets
8-10 Reps
@6-6.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@6.5
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-6.5
2
Dip (Weighted)
3 Sets
6-10 Reps
@6.5
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@6-6.5
4
Liu Raises
3 Sets
10 Reps
@6.5
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6.5
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@6.5
7
Kickstand Squat
2 Sets
10 Reps
@6.5
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
70%
2
Bench Press (Paused)
3 Sets
4 Reps
70%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@7.5
4
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@7
6
Cable Crunch
2 Sets
8-10 Reps
@7
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
70%
2
Bench Press (Paused)
3 Sets
4 Reps
70%
3
Military Press (Barbell)
3 Sets
4-6 Reps
@8
4
Pull Through (Cable)
3 Sets
6-10 Reps
@8
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@8
6
Suitcase Deadlift
2 Sets
8-10 Reps
@8
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
70%
2
Bench Press (Paused)
3 Sets
4 Reps
70%
3
Hammer Curl
3 Sets
8-10 Reps
@7.5
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@7.5
5
Lat Pulldown
3 Sets
8-10 Reps
@7.5
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@7.5
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
2
Dip (Weighted)
3 Sets
6-10 Reps
@7.5
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@7.5
4
Liu Raises
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@7.5
7
Kickstand Squat
2 Sets
10 Reps
@7.5
Day 1
1
Squat (Barbell)
4 Sets
2 Reps
80%
2
Bench Press (Paused)
4 Sets
2 Reps
80%
3
Bent Over Row (Barbell, Paused)
3 Sets
6-10 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
6
Cable Crunch
2 Sets
8-10 Reps
@8
7
Accessory Workout Of Choice
1 Set
Day 2
1
Deadlift (Barbell)
4 Sets
2 Reps
80%
2
Bench Press (Paused)
4 Sets
2 Reps
80%
3
Military Press (Barbell)
3 Sets
2-4 Reps
@8
4
Pull Through (Cable)
3 Sets
6-10 Reps
@8
5
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@8
6
Suitcase Deadlift
2 Sets
8-10 Reps
@6-6.5
7
Accessory Workout Of Choice
1 Set
Day 3
1
Squat (Barbell)
4 Sets
2 Reps
80%
2
Bench Press (Paused)
4 Sets
2 Reps
80%
3
Hammer Curl
3 Sets
8-10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
5
Lat Pulldown
3 Sets
8-10 Reps
@8
6
Hanging Toes To Bar
2 Sets
8-10 Reps
@8
7
Accessory Workout Of Choice
1 Set
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
6-10 Reps
@8
3
Standing Pullover (Cable)
3 Sets
8-10 Reps
@8
4
Liu Raises
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
6A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
7
Kickstand Squat
2 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Paused)
3 Sets
2 Reps
80%
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
4
Hammer Curl
2 Sets
10 Reps
@8
5
Hanging Toes To Bar
2 Sets
6-10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
80%
2
Bench Press (Paused)
3 Sets
2 Reps
80%
3
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@8
4
Cable Crunch
2 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@6
2
Leg Press
3 Sets
5 Reps
@6
3
Wide Grip Lat Pulldown
3 Sets
5 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
1 Reps
@10
2
Bench Press (Barbell)
3 Sets
1 Reps
@10
3
Deadlift (Barbell)
3 Sets
1 Reps
@10