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Getting into it
by Joe W.
2 athletes joined
Program Description
Working out for those just beginning or getting back into it.
Program Overview
Level
Beginner, Novice
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 06, 2024 04:27
Last Edited
Jun 05, 2024 02:17
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
40%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
40%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@8
@8.5
4
Push Up
3 Sets
10 Reps
@6
5
Dip (Assisted)
2 Sets
3 Reps
@6
Day 2
1
Incline Treadmill Walk
1 Set
30 mins
@7
Day 3
1
Standing Calf Raise
3 Sets
10 Reps
@6-8
2
Squat (Bodyweight)
4 Sets
10 Reps
@6-8
3
Deadlift (Dumbbell)
3 Sets
8 Reps
@6-9
4
Glute Bridge (Bodyweight)
4 Sets
10 Reps
@6-8
Day 4
1
Incline Treadmill Walk
1 Set
40 mins
@7.5
Day 5
1A
Hammer Curl
3 Sets
5 Reps
@7
1B
Alternating Dumbbell Curl
3 Sets
5 Reps
@7
1C
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@7
1D
Tricep Push-up
9 Sets
5 Reps
@7
Day 6
1
Walk
1 Set
30 mins
@6
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
50%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
50%
50%
50%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@8
@8.5
4
Push Up
3 Sets
10 Reps
@6
5
Dip (Assisted)
2 Sets
3 Reps
@7
Day 2
1
Incline Treadmill Walk
1 Set
30 mins
@7.5
Day 3
1
Standing Calf Raise
3 Sets
10 Reps
@6-8
2
Squat (Bodyweight)
4 Sets
10 Reps
@6-8
3
Deadlift (Dumbbell)
3 Sets
8 Reps
@6-9
4
Glute Bridge (Bodyweight)
4 Sets
10 Reps
@6-8
Day 4
1
Incline Treadmill Walk
1 Set
40 mins
@8
Day 5
1A
Hammer Curl
3 Sets
5 Reps
@7.5
1B
Alternating Dumbbell Curl
3 Sets
5 Reps
@7.5
1C
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@7.5
1D
Tricep Push-up
9 Sets
5 Reps
@7.5
Day 6
1
Walk
1 Set
30 mins
@6
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
65%
65%
65%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@8
@8.5
4
Push Up
3 Sets
10 Reps
@7
5
Dip (Assisted)
2 Sets
3 Reps
@8
Day 2
1
Incline Treadmill Walk
1 Set
30 mins
@8
Day 3
1
Standing Calf Raise
3 Sets
15 Reps
@6-8
2
Squat (Bodyweight)
4 Sets
15 Reps
@6-8
3
Deadlift (Dumbbell)
3 Sets
10 Reps
@6-9
4
Glute Bridge (Bodyweight)
4 Sets
15 Reps
@6-8
Day 4
1
Incline Treadmill Walk
1 Set
40 mins
@8.5
Day 5
1A
Hammer Curl
3 Sets
5 Reps
@8
1B
Alternating Dumbbell Curl
3 Sets
5 Reps
@8
1C
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@8
1D
Tricep Push-up
9 Sets
5 Reps
@8
Day 6
1
Walk
1 Set
30 mins
@6
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
65%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@8
@8.5
4
Push Up
3 Sets
10 Reps
@7
5
Dip (Assisted)
2 Sets
3 Reps
@9
Day 2
1
Incline Treadmill Walk
1 Set
30 mins
@8.5
Day 3
1
Standing Calf Raise
3 Sets
20 Reps
@7-9
2
Squat (Bodyweight)
4 Sets
20 Reps
@7-9
3
Deadlift (Dumbbell)
3 Sets
12 Reps
@7-9
4
Glute Bridge (Bodyweight)
4 Sets
20 Reps
@7-9
Day 4
1
Incline Treadmill Walk
1 Set
40 mins
@9
Day 5
1A
Hammer Curl
3 Sets
5 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
5 Reps
@9
1C
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@9
1D
Tricep Push-up
9 Sets
5 Reps
@9
Day 6
1
Walk
1 Set
30 mins
@6