Program Description
Building initial strength and small muscle gains to increase work capacity
Program Overview
- LevelBeginner
- GoalBodybuilding, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedSep 22, 2024 04:03
- Last EditedSep 22, 2024 10:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2A
Push Up
2
2B
Ring Row
2
3
Goblet Squat
2
4A
Decline Push Up
2
4B
Pull-Up (Bodyweight)
2
5A
Hammer Curl
2
5B
Overhead Extension (Dumbbell)
2
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)2 Sets
2A
Push Up2 Sets
2B
Ring Row2 Sets
3
Goblet Squat2 Sets
4A
Decline Push Up2 Sets
4B
Pull-Up (Bodyweight)2 Sets
5A
Hammer Curl2 Sets
5B
Overhead Extension (Dumbbell)2 Sets
Day 2
1
Lateral Raise (Dumbbell)2 Sets
2A
Push Up2 Sets
2B
Ring Row2 Sets
3
Goblet Squat2 Sets
4A
Decline Push Up2 Sets
4B
Pull-Up (Bodyweight)2 Sets
5A
Hammer Curl2 Sets
5B
Overhead Extension (Dumbbell)2 Sets