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Paladin of Deseret: Novice
by Sklar K
19 athletes joined
Program Description
Introduces the novice to a 3x day a week full-body hypertrophy program. Workouts are 45min to an hour. This will focus on progressive overload through evolving repetitions and the addition of weight after the target repetitions are hit. The key for this program is intensity. Remain close to failure with the sets. Main movements can be hit as 2 sets instead of 3 sets to accommodate the lifters fatigue if necessary but is not recommended to always be done. It is recommended to stick to minimum variations of the same movements at first. A thick lifting belt will be nice to have eventually for squat and hinge movements but is not necessary. Lifting straps will be nice to carry weight heavier than your grip but are not necessary and there are other grips such as alternate and hook grip.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 18, 2024 05:22
Last Edited
May 14, 2024 03:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
2A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
2B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 2
1A
Trap Bar Deadlift
1 Set
3-5 Reps
1B
Power Shrug
2 Sets
10 Reps
2
Single Arm Iso Row
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
20-25 Reps
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Curl
2 Sets
8-12 Reps
3A
Hanging Leg Raise
2 Sets
AMRAP
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4
Bench Press (Barbell)
3 Sets
5-8 Reps
5
Chin-Up (Weighted)
3 Sets
5-8 Reps