logo
BoostcampPNG
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
down_app
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