Getting into it

by Joe W.

3 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
Jul 13, 2024 12:52

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

10 reps

40%

2

Incline Bench Press (Barbell)

3

8 reps

40%

3

Chest Fly (Dumbbell)

1

1

1

6 reps

8 reps

10 reps

RPE 7

RPE 8

RPE 8.5

4

Push Up

3

10 reps

RPE 6

5

Dip (Assisted)

2

3 reps

RPE 6

Day 1

1

Bench Press (Barbell)

3

8 reps

50%

2

Incline Bench Press (Barbell)

1

1

1

6 reps

7 reps

8 reps

50%

50%

50%

3

Chest Fly (Dumbbell)

1

1

1

6 reps

8 reps

10 reps

RPE 7

RPE 8

RPE 8.5

4

Push Up

3

10 reps

RPE 6

5

Dip (Assisted)

2

3 reps

RPE 7

Day 1

1

Bench Press (Barbell)

3

8 reps

70%

2

Incline Bench Press (Barbell)

1

1

1

6 reps

7 reps

8 reps

65%

65%

65%

3

Chest Fly (Dumbbell)

1

1

1

8 reps

10 reps

12 reps

RPE 7

RPE 8

RPE 8.5

4

Push Up

3

10 reps

RPE 7

5

Dip (Assisted)

2

3 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

10 reps

75%

2

Incline Bench Press (Barbell)

3

10 reps

65%

3

Chest Fly (Dumbbell)

1

1

1

8 reps

10 reps

12 reps

RPE 7

RPE 8

RPE 8.5

4

Push Up

3

10 reps

RPE 7

5

Dip (Assisted)

2

3 reps

RPE 9

Day 2

1

Incline Treadmill Walk

1

30 mins

RPE 7

Day 2

1

Incline Treadmill Walk

1

30 mins

RPE 7.5

Day 2

1

Incline Treadmill Walk

1

30 mins

RPE 8

Day 2

1

Incline Treadmill Walk

1

30 mins

RPE 8.5

Day 3

1

Standing Calf Raise

3

10 reps

RPE 6-8

2

Squat (Bodyweight)

4

10 reps

RPE 6-8

3

Deadlift (Dumbbell)

3

8 reps

RPE 6-9

4

Glute Bridge (Bodyweight)

4

10 reps

RPE 6-8

Day 3

1

Standing Calf Raise

3

10 reps

RPE 6-8

2

Squat (Bodyweight)

4

10 reps

RPE 6-8

3

Deadlift (Dumbbell)

3

8 reps

RPE 6-9

4

Glute Bridge (Bodyweight)

4

10 reps

RPE 6-8

Day 3

1

Standing Calf Raise

3

15 reps

RPE 6-8

2

Squat (Bodyweight)

4

15 reps

RPE 6-8

3

Deadlift (Dumbbell)

3

10 reps

RPE 6-9

4

Glute Bridge (Bodyweight)

4

15 reps

RPE 6-8

Day 3

1

Standing Calf Raise

3

20 reps

RPE 7-9

2

Squat (Bodyweight)

4

20 reps

RPE 7-9

3

Deadlift (Dumbbell)

3

12 reps

RPE 7-9

4

Glute Bridge (Bodyweight)

4

20 reps

RPE 7-9

Day 4

1

Incline Treadmill Walk

1

40 mins

RPE 7.5

Day 4

1

Incline Treadmill Walk

1

40 mins

RPE 8

Day 4

1

Incline Treadmill Walk

1

40 mins

RPE 8.5

Day 4

1

Incline Treadmill Walk

1

40 mins

RPE 9

Day 5

1A

Hammer Curl

3

5 reps

RPE 7

1B

Alternating Dumbbell Curl

3

5 reps

RPE 7

1C

Bicep Curl (Dumbbell)

3

5 reps

RPE 7

1D

Tricep Push-up

9

5 reps

RPE 7

Day 5

1A

Hammer Curl

3

5 reps

RPE 7.5

1B

Alternating Dumbbell Curl

3

5 reps

RPE 7.5

1C

Bicep Curl (Dumbbell)

3

5 reps

RPE 7.5

1D

Tricep Push-up

9

5 reps

RPE 7.5

Day 5

1A

Hammer Curl

3

5 reps

RPE 8

1B

Alternating Dumbbell Curl

3

5 reps

RPE 8

1C

Bicep Curl (Dumbbell)

3

5 reps

RPE 8

1D

Tricep Push-up

9

5 reps

RPE 8

Day 5

1A

Hammer Curl

3

5 reps

RPE 9

1B

Alternating Dumbbell Curl

3

5 reps

RPE 9

1C

Bicep Curl (Dumbbell)

3

5 reps

RPE 9

1D

Tricep Push-up

9

5 reps

RPE 9

Day 6

1

Walk

1

30 mins

RPE 6

Day 6

1

Walk

1

30 mins

RPE 6

Day 6

1

Walk

1

30 mins

RPE 6

Day 6

1

Walk

1

30 mins

RPE 6

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