Hoplite

by Alexander G.

4 athletes joined

Program Description

Beginner brogram

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 05, 2024 08:06
Last Edited
May 07, 2024 10:00

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

3

6-10 reps

RPE 7-10

2

Goblet Squat

2

8-12 reps

RPE 6-8

3A

Lat Pulldown

3

8-12 reps

RPE 7-10

3B

Squat (Bodyweight)

2

AMRAP

RPE 6-8

4A

Seated Calf Raise

2

12-15 reps

RPE 7-10

4B

Knee Raise (Captain's Chair)

2

AMRAP

RPE 7-9

Day 1

1

Overhead Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3

Leg Press (45 Degrees)

3

8-12 reps

RPE 7-10

4A

Standing Calf Raise

2

12-15 reps

RPE 7-10

4B

Knee Raise (Captain's Chair)

2

AMRAP

RPE 7-10

Day 1

1

Overhead Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3

Leg Press (45 Degrees)

3

8-12 reps

RPE 7-10

4A

Standing Calf Raise

2

12-15 reps

RPE 7-10

4B

Knee Raise (Captain's Chair)

2

AMRAP

RPE 7-10

Day 1

1

Overhead Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3

Leg Press (45 Degrees)

3

8-12 reps

RPE 7-10

4A

Standing Calf Raise

2

12-15 reps

RPE 7-10

4B

Knee Raise (Captain's Chair)

2

AMRAP

RPE 7-10

Day 2

1

Bench Press (Dumbbell)

3

6-10 reps

RPE 7-10

2

Seated Row (Machine)

3

8-12 reps

RPE 7-10

3A

Back Extension

2

AMRAP

RPE 7-10

3B

Lateral Raise (Dumbbell)

2

12-15 reps

RPE 7-10

Day 2

1

Bench Press (Dumbbell)

3

6-10 reps

RPE 7-10

2

Seated Row (Machine)

3

8-12 reps

RPE 7-10

3A

Back Extension

2

AMRAP

RPE 7-10

3B

Lateral Raise (Dumbbell)

2

12-15 reps

RPE 7-10

Day 2

1

Bench Press (Dumbbell)

3

6-10 reps

RPE 7-10

2

Seated Row (Machine)

3

8-12 reps

RPE 7-10

3A

Back Extension

2

AMRAP

RPE 7-10

3B

Lateral Raise (Dumbbell)

2

12-15 reps

RPE 7-10

Day 2

1

Bench Press (Dumbbell)

3

6-10 reps

RPE 7-10

2

Seated Row (Machine)

3

8-12 reps

RPE 7-10

3A

Back Extension

2

AMRAP

RPE 7-10

3B

Lateral Raise (Dumbbell)

2

12-15 reps

RPE 7-10

Day 3

1

Incline Bench Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3A

Tricep Pushdown (Cable)

2

12-15 reps

RPE 7-10

3B

Bicep Curl (Cable)

2

12-15 reps

RPE 7-10

4

Leg Curl

2

8-12 reps

RPE 7-10

Day 3

1

Incline Bench Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3A

Tricep Pushdown (Cable)

2

12-15 reps

RPE 7-10

3B

Bicep Curl (Cable)

2

12-15 reps

RPE 7-10

4

Leg Curl

2

8-12 reps

RPE 7-10

Day 3

1

Incline Bench Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3A

Tricep Pushdown (Cable)

2

12-15 reps

RPE 7-10

3B

Bicep Curl (Cable)

2

12-15 reps

RPE 7-10

4

Leg Curl

2

8-12 reps

RPE 7-10

Day 3

1

Incline Bench Press (Barbell)

3

6-10 reps

RPE 7-10

2

Lat Pulldown

3

8-12 reps

RPE 7-10

3A

Tricep Pushdown (Cable)

2

12-15 reps

RPE 7-10

3B

Bicep Curl (Cable)

2

12-15 reps

RPE 7-10

4

Leg Curl

2

8-12 reps

RPE 7-10

Day 2

1

Bench Press (Dumbbell)

3 Sets

6-10 Reps

@7-10

2

Seated Row (Machine)

3 Sets

8-12 Reps

@7-10

3A

Back Extension

2 Sets

AMRAP

@7-10

3B

Lateral Raise (Dumbbell)

2 Sets

12-15 Reps

@7-10

Day 3

1

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

@7-10

2

Lat Pulldown

3 Sets

8-12 Reps

@7-10

3A

Tricep Pushdown (Cable)

2 Sets

12-15 Reps

@7-10

3B

Bicep Curl (Cable)

2 Sets

12-15 Reps

@7-10

4

Leg Curl

2 Sets

8-12 Reps

@7-10

Day 1

1

Overhead Press (Barbell)

3 Sets

6-10 Reps

@7-10

2

Goblet Squat

2 Sets

8-12 Reps

@6-8

3A

Lat Pulldown

3 Sets

8-12 Reps

@7-10

3B

Squat (Bodyweight)

2 Sets

AMRAP

@6-8

4A

Seated Calf Raise

2 Sets

12-15 Reps

@7-10

4B

Knee Raise (Captain's Chair)

2 Sets

AMRAP

@7-9