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Program Description

B

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Sep 02, 2025 09:52
Last Edited
Sep 03, 2025 03:52

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.6%

Quadriceps

10.4%

Biceps

10.1%

Hamstrings

9.5%

Chest

9%

Upper Back

8.6%

Lats

8%

Front Delts

6.9%

Glutes

6%

Middle Delts

5.4%

Rear Delts

3.5%

Calves

3.1%

Lower Back

2.8%

Forearms

2.1%

Abs

1.8%

Adductors

0.9%

Abductors

0.5%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

8 reps

-

2

Chest Press (Machine)

3

12 reps

-

3

Pec Deck (Machine)

4

12 reps

-

4

Shoulder Press (Machine)

4

10 reps

-

5

Lateral Raise (Machine)

3

20 reps

-

6

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 2

1

Squat (Smith Machine)

3

8 reps

-

2

Calf Raise (Machine)

1

1

2

8 reps

10 reps

12 reps

-

-

-

3

Hack Squat

3

10 reps

-

4

Leg Press

3

15 reps

-

5

Leg Extension

1

2

1

12 reps

15 reps

20 reps

-

-

-

6

Romanian Deadlift (Dumbbell)

3

10 reps

-

7

Seated Hamstring Curl

1

2

1

8 reps

12 reps

20 reps

-

-

-

Day 3

No exercises added to this day

Day 4

1

Standing Pullover (Cable)

3

12 reps

-

2

Chest Supported Row (Machine)

4

12 reps

-

3

T-Bar Row

1

2

8 reps

10 reps

-

-

4

Lat Pulldown

3

12 reps

-

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

-

2

Preacher Curl (EZ Bar)

3

12 reps

-

3

Face Away Cable Curl

4

15 reps

-

4

V-Handle Tricep Pushdown (Cable)

1

2

8 reps

10 reps

-

-

5

Skull Crusher (Barbell)

4

12 reps

-

6

Single Arm Tricep Extension (Cable)

1

1

1

10 reps

12 reps

15 reps

-

-

-

Day 1

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Chest Press (Machine)

3 Sets

12 Reps

-

3

Pec Deck (Machine)

4 Sets

12 Reps

-

4

Shoulder Press (Machine)

4 Sets

10 Reps

-

5

Lateral Raise (Machine)

3 Sets

20 Reps

-

6

Rear Delt Fly (Dumbbell)

4 Sets

10 Reps

-

Day 2

1

Squat (Smith Machine)

3 Sets

8 Reps

-

2

Calf Raise (Machine)

1 Set

1 Set

2 Sets

8 Reps

10 Reps

12 Reps

-

-

-

3

Hack Squat

3 Sets

10 Reps

-

4

Leg Press

3 Sets

15 Reps

-

5

Leg Extension

1 Set

2 Sets

1 Set

12 Reps

15 Reps

20 Reps

-

-

-

6

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

-

7

Seated Hamstring Curl

1 Set

2 Sets

1 Set

8 Reps

12 Reps

20 Reps

-

-

-

Day 3

No exercises added to this day

Day 4

1

Standing Pullover (Cable)

3 Sets

12 Reps

-

2

Chest Supported Row (Machine)

4 Sets

12 Reps

-

3

T-Bar Row

1 Set

2 Sets

8 Reps

10 Reps

-

-

4

Lat Pulldown

3 Sets

12 Reps

-

Day 5

1

Bicep Curl (Dumbbell)

3 Sets

10 Reps

-

2

Preacher Curl (EZ Bar)

3 Sets

12 Reps

-

3

Face Away Cable Curl

4 Sets

15 Reps

-

4

V-Handle Tricep Pushdown (Cable)

1 Set

2 Sets

8 Reps

10 Reps

-

-

5

Skull Crusher (Barbell)

4 Sets

12 Reps

-

6

Single Arm Tricep Extension (Cable)

1 Set

1 Set

1 Set

10 Reps

12 Reps

15 Reps

-

-

-