logo
Getting started.
by Punakuu
17 athletes joined
Program Description
This is a starter program. Program start with two gym days per week and then progres to three times per week. Remember to leave atleast one rest day between gym days! Example routines: Tuesday, Friday Monday, Wednesday, Friday. Main movements are back squat, bench press and pendlay row. Progression: Pick the weight you are comfortable with and leave room for growth. You should aim to increase weight by 2,5kg each time you go to gym. Aim to have rest time of 2-3 minutes per work set. When you hit the platou on weights and cannot increase weight three times in row, lower weight by 10% and begin to increase weight once per week. Warm up: Remember to have proper warm up before working sets! For example do 15 minutes of bike riding or rowing machine. You can also use resistance bands for warming up. Nutrition: Aim to eat daily atleast 1g of protein per bodymass/kg (if you weight 100kg eat 100g of protein daily). For example eat chicken/beef and/or eggs and drink some milk daily and you will be fine. Drink 2-3 liters of water/fluids daily. Your muscles need it in order to function well. Exelent way to start a day is with half a litre of water with multivitamin tablet.
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 09, 2024 03:18
Last Edited
Jun 17, 2024 09:52
down_app
Week 1
1 / 6 Weeks
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Hack Squat
3 Sets
10 Reps
2
Chest Fly (Machine)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
10-20 Reps
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Hack Squat
3 Sets
10 Reps
2
Chest Fly (Machine)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
10-20 Reps
Day 1
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Russian Twist
3 Sets
1 mins
Day 2
1
Squat (Paused)
3 Sets
10 Reps
2
Bench Press (Paused)
3 Sets
10 Reps
3
Pendlay Row
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
6
Plank
3 Sets
1 mins
Day 3
1
Hack Squat
3 Sets
10 Reps
2
Chest Fly (Machine)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
10-20 Reps