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MODEL 1: NEWBIE TO INTERMEDIATE
by Gabriel E.
1 athletes joined
Program Description
Weekly linear progression resetting every 12 weeks (weights)
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 17, 2024 03:36
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10