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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
down_app
Week 1
1 / 4 Weeks
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
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7-10
2
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7-10
4A
Standing Calf Raise
2 Sets
12-15 Reps
@7-10
4B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@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
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7-10
4A
Standing Calf Raise
2 Sets
12-15 Reps
@7-10
4B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@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
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7-10
4A
Standing Calf Raise
2 Sets
12-15 Reps
@7-10
4B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@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