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Hersovyac Beginner Training Program
by Nico
66 athletes joined
Program Description
This is not my creation, go check out Hersovyac's video. For those who wants muscle and strenght. Designed for Beginner. You are not considered as a beginner if you have : a 180kg Deadlift a 140kg Squat a 100kg Bench Press a 120kg Barbell Row a 60kg OHP But these standards are not set in stone, you will have some week points and some strong point (maybe your Deadlift is much weaker compare to your squat). 3x/week program, you do A/B/A on a week and B/A/B on the other week. I added neck curl because it makes a big change in your physique and because Hersovyac loves them.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Dec 31, 2023 10:36
Last Edited
Jun 05, 2024 08:25
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Week 1
1 / 12 Weeks
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5A
Back Extension (Weighted)
3 Sets
10-20 Reps
5B
Hanging Toes To Bar
3 Sets
10-20 Reps
5C
Neck Curl
3 Sets
10-20 Reps
Day 2
1
Front Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
1 Set
5 Reps
4A
Dip (Weighted)
3 Sets
5-8 Reps
4B
Chin-Up (Weighted)
3 Sets
5-8 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
6A
Back Extension (Weighted)
3 Sets
10-20 Reps
6B
Hanging Toes To Bar
3 Sets
10-20 Reps
6C
Neck Curl
3 Sets
10-20 Reps