program novice 2.0

by Haha45 No

Program Description

good looking

Program Overview

Level
Novice
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Feb 01, 2026 02:22
Last Edited
Feb 02, 2026 01:51

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14%

Abs

11.4%

Triceps

10.5%

Quadriceps

8.8%

Front Delts

7.9%

Glutes

7.9%

Lats

7%

Biceps

7%

Hamstrings

6.1%

Chest

5.3%

Middle Delts

5.3%

Rear Delts

2.6%

Lower Back

2.6%

Adductors

1.8%

Forearms

1.8%

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WEEK 1

Day 1

1

Landmine Squat

1

1

1

10 reps

9 reps

8 reps

-

-

-

2

Bench Press (Barbell)

1

1

1

10 reps

9 reps

8 reps

-

-

-

3

Lat Pulldown (Close Grip)

1

1

1

12 reps

11 reps

10 reps

-

-

-

4

Lateral Raise (Cable)

1

1

1

15 reps

14 reps

13 reps

-

-

-

5

V-Handle Tricep Pushdown (Cable)

1

1

1

12 reps

11 reps

10 reps

-

-

-

6

Pallof Press

1

1

1

12 reps

11 reps

10 reps

-

-

-

7

Face Pull

3

AMRAP

-

8

Decline Sit Up (Bodyweight)

3

AMRAP

-

Day 2

1

Squat (Barbell)

1

1

1

12 reps

11 reps

10 reps

-

-

-

2

Romanian Deadlift (Barbell)

1

1

1

10 reps

9 reps

8 reps

-

-

-

3

Pull-Up (Assisted)

1

1

1

10 reps

9 reps

8 reps

-

-

-

4

Reverse Bicep Curl (EZ Bar)

1

1

1

12 reps

11 reps

10 reps

-

-

-

5

Incline Cable Chest Fly

1

1

1

12 reps

11 reps

10 reps

-

-

-

6

Shrug (Barbell)

3

AMRAP

-

7

Hanging Leg Raise

1

1

1

12 reps

11 reps

10 reps

-

-

-

Day 3

1

Deadlift (Barbell)

1

1

1

8 reps

7 reps

6 reps

-

-

-

2

Kettlebell Clean and Press

1

1

1

15 reps

14 reps

13 reps

-

-

-

3

Lat Pulldown (Close Grip)

1

1

1

12 reps

11 reps

10 reps

-

-

-

4

Lunge (Kettlebell)

1

1

1

12 reps

11 reps

10 reps

-

-

-

5

Face Pull

3

AMRAP

-

6

Decline Sit Up (Bodyweight)

3

AMRAP

-

Day 4

1

Standing Shoulder Press (Dumbbell)

1

1

1

10 reps

9 reps

8 reps

-

-

-

2

Incline Bench Press (Dumbbell)

1

1

1

10 reps

9 reps

8 reps

-

-

-

3

Spider Curl

1

1

1

12 reps

11 reps

10 reps

-

-

-

4

Bent Over Row (Dumbbell)

1

1

1

12 reps

11 reps

10 reps

-

-

-

5

Wood Chop

1

1

1

12 reps

11 reps

10 reps

-

-

-

6

Dip (Assisted)

1

1

1

12 reps

11 reps

10 reps

-

-

-

Day 1

1

Landmine Squat

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

3

Lat Pulldown (Close Grip)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

4

Lateral Raise (Cable)

1 Set

1 Set

1 Set

15 Reps

14 Reps

13 Reps

-

-

-

5

V-Handle Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

6

Pallof Press

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

7

Face Pull

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

-

-

-

8

Decline Sit Up (Bodyweight)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

-

-

-

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

3

Pull-Up (Assisted)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

4

Reverse Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

5

Incline Cable Chest Fly

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

6

Shrug (Barbell)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

-

-

-

7

Hanging Leg Raise

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

8 Reps

7 Reps

6 Reps

-

-

-

2

Kettlebell Clean and Press

1 Set

1 Set

1 Set

15 Reps

14 Reps

13 Reps

-

-

-

3

Lat Pulldown (Close Grip)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

4

Lunge (Kettlebell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

5

Face Pull

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

-

-

-

6

Decline Sit Up (Bodyweight)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

-

-

-

Day 4

1

Standing Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

-

-

-

3

Spider Curl

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

4

Bent Over Row (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

5

Wood Chop

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-

6

Dip (Assisted)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

-

-

-