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My starter routine
by Daniil N.
Program Description
Build strength and get used to training
Program Overview
Level
Beginner
Goal
Athletics, Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Feb 11, 2024 12:13
Last Edited
May 07, 2024 10:29
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Week 1
1 / 10 Weeks
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 1
1A
Wide Grip Lat Pulldown
3 Sets
20 Reps
1B
Seated Row (Cable)
3 Sets
20 Reps
2A
Bent Over Row (Barbell)
3 Sets
20 Reps
2B
Shrug (Dumbbell)
3 Sets
20 Reps
3A
Hammer Curl
3 Sets
12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
3C
Upright Row (Dumbbell)
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
1 Reps
5A
Knee Raise (Captain's Chair)
3 Sets
15 Reps
5B
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1A
Bench Press (Barbell)
3 Sets
20 Reps
1B
Incline Bench Press (Dumbbell)
3 Sets
20 Reps
2A
Seated Overhead Press (Dumbbell)
3 Sets
20 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
3A
Skull Crusher
3 Sets
15 Reps
3B
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5A
Decline Crunch
3 Sets
15 Reps
5B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 3
1
Squat (Barbell)
1 Set
18 Reps
2A
Leg Press (45 Degrees)
1 Set
2B
Split Squat (Dumbbell)
1 Set
3A
Lying Leg Curl
1 Set
3B
Leg Curl
1 Set
4A
Suitcase Carry
3 Sets
2 mins
4B
Knee Raise (Captain's Chair)
3 Sets
15 Reps
4C
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps