Basics training

by Salvo M.

Program Description

Perfects for those start training.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 16, 2024 01:53
Last Edited
Jun 18, 2025 02:36

Summary

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Summaries generated by Al available in different styles.

Summaries don't replace article utility, but aid in understanding high-level points.

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Lat Pulldown

2

1

1

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

2

Seated Row (Cable)

3

1

8 reps

8 reps

RPE 8.5

RPE 9

3

Alternating Dumbbell Curl

4

8 reps

RPE 7

4

Hammer Curl (Dumbbell)

1

1

2

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

Day 1

1

Lat Pulldown

2

1

1

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

2

Seated Row (Cable)

3

1

8 reps

8 reps

RPE 8.5

RPE 9

3

Alternating Dumbbell Curl

4

8 reps

RPE 7

4

Hammer Curl (Dumbbell)

1

1

2

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

Day 1

1

Lat Pulldown

2

1

1

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

2

Seated Row (Cable)

3

1

8 reps

8 reps

RPE 8.5

RPE 9

3

Alternating Dumbbell Curl

4

8 reps

RPE 7

4

Hammer Curl (Dumbbell)

1

1

2

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

Day 1

1

Lat Pulldown

2

1

1

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

2

Seated Row (Cable)

3

1

8 reps

8 reps

RPE 8.5

RPE 9

3

Alternating Dumbbell Curl

4

8 reps

RPE 7

4

Hammer Curl (Dumbbell)

1

1

2

8 reps

8 reps

8 reps

RPE 7

RPE 7.5

RPE 8

Day 2

1

Bench Press (Barbell)

1

1

1

1

8 reps

8 reps

8 reps

8 reps

RPE 7.5

RPE 8

RPE 8.5

RPE 9

2

Incline Bench Press (Barbell)

4

8 reps

RPE 8

3

Pec Fly (Dumbbell)

2

2

10 reps

10 reps

RPE 6.5

RPE 7

Day 2

1

Bench Press (Barbell)

1

1

1

1

8 reps

8 reps

8 reps

8 reps

RPE 7.5

RPE 8

RPE 8.5

RPE 9

2

Incline Bench Press (Barbell)

4

8 reps

RPE 8

3

Pec Fly (Dumbbell)

2

2

10 reps

10 reps

RPE 6.5

RPE 7

Day 2

1

Bench Press (Barbell)

1

1

1

1

8 reps

8 reps

8 reps

8 reps

RPE 7.5

RPE 8

RPE 8.5

RPE 9

2

Incline Bench Press (Barbell)

4

8 reps

RPE 8

3

Pec Fly (Dumbbell)

2

2

10 reps

10 reps

RPE 6.5

RPE 7

Day 2

1

Bench Press (Barbell)

1

1

1

1

8 reps

8 reps

8 reps

8 reps

RPE 7.5

RPE 8

RPE 8.5

RPE 9

2

Incline Bench Press (Barbell)

4

8 reps

RPE 8

3

Pec Fly (Dumbbell)

2

2

10 reps

10 reps

RPE 6.5

RPE 7

Day 3

1

Squat (Barbell)

4

8 reps

RPE 7

2

Leg Extension

4

10 reps

RPE 8

3

Leg Curl

4

10 reps

RPE 8

4

Standing Calf Raise

4

15 reps

RPE 7.5

5

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

Day 3

1

Squat (Barbell)

4

8 reps

RPE 7

2

Leg Extension

4

10 reps

RPE 8

3

Leg Curl

4

10 reps

RPE 8

4

Standing Calf Raise

4

15 reps

RPE 7.5

5

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

Day 3

1

Squat (Barbell)

4

8 reps

RPE 7

2

Leg Extension

4

10 reps

RPE 8

3

Leg Curl

4

10 reps

RPE 8

4

Standing Calf Raise

4

15 reps

RPE 7.5

5

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

Day 3

1

Squat (Barbell)

4

8 reps

RPE 7

2

Leg Extension

4

10 reps

RPE 8

3

Leg Curl

4

10 reps

RPE 8

4

Standing Calf Raise

4

15 reps

RPE 7.5

5

Romanian Deadlift (Barbell)

3

8 reps

RPE 9

Day 4

1

Deadlift (Barbell)

5

8 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 7

3

Face Pull

4

8 reps

RPE 8

4

Front Raise

4

8 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

5

8 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 7

3

Face Pull

4

8 reps

RPE 8

4

Front Raise

4

8 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

5

8 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 7

3

Face Pull

4

8 reps

RPE 8

4

Front Raise

4

8 reps

RPE 7.5

Day 4

1

Deadlift (Barbell)

5

8 reps

RPE 8

2

Lateral Raise (Dumbbell)

4

10 reps

RPE 7

3

Face Pull

4

8 reps

RPE 8

4

Front Raise

4

8 reps

RPE 7.5

Day 1

1

Lat Pulldown

2 Sets

1 Set

1 Set

8 Reps

8 Reps

8 Reps

@7

@7.5

@8

2

Seated Row (Cable)

3 Sets

1 Set

8 Reps

8 Reps

@8.5

@9

3

Alternating Dumbbell Curl

4 Sets

8 Reps

@7

4

Hammer Curl (Dumbbell)

1 Set

1 Set

2 Sets

8 Reps

8 Reps

8 Reps

@7

@7.5

@8

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

@7.5

@8

@8.5

@9

2

Incline Bench Press (Barbell)

4 Sets

8 Reps

@8

3

Pec Fly (Dumbbell)

2 Sets

2 Sets

10 Reps

10 Reps

@6.5

@7

Day 3

1

Squat (Barbell)

4 Sets

8 Reps

@7

2

Leg Extension

4 Sets

10 Reps

@8

3

Leg Curl

4 Sets

10 Reps

@8

4

Standing Calf Raise

4 Sets

15 Reps

@7.5

5

Romanian Deadlift (Barbell)

3 Sets

8 Reps

@9

Day 4

1

Deadlift (Barbell)

5 Sets

8 Reps

@8

2

Lateral Raise (Dumbbell)

4 Sets

10 Reps

@7

3

Face Pull

4 Sets

8 Reps

@8

4

Front Raise

4 Sets

8 Reps

@7.5