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Jasmin
by simon R.
2 athletes joined
Program Description
Jasmins beginner program
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 29, 2024 06:06
Last Edited
May 07, 2024 10:31
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Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
2
Leg Press
3 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7
4
Overhead Press (Barbell)
4 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
Day 2
1
Goblet Squat
4 Sets
15 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Chin-Up (Assisted)
3 Sets
12 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@7
3
Barbell Row
4 Sets
8 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Goblet Squat
3 Sets
15 Reps
@7
2
Leg Extension
3 Sets
15 Reps
@7
3
Lying Leg Curl
3 Sets
15 Reps
@7
4
Seated Row (Cable)
4 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Leg Press
3 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
15 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chin-Up (Assisted)
3 Sets
12 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Goblet Squat
3 Sets
15 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Leg Press
3 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Goblet Squat
4 Sets
15 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chin-Up (Assisted)
3 Sets
12 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
3
Barbell Row
4 Sets
8 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Goblet Squat
3 Sets
15 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Lying Leg Curl
3 Sets
15 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Leg Press
3 Sets
15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Overhead Press (Barbell)
4 Sets
8 Reps
@9
5
Lat Pulldown
3 Sets
12 Reps
@9
Day 2
1
Goblet Squat
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@9
3
Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Chin-Up (Assisted)
3 Sets
12 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Barbell Row
4 Sets
8 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Goblet Squat
3 Sets
1 Set
15 Reps
15 Reps
@9
@10
2
Leg Extension
3 Sets
15 Reps
@9
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9