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qwerty123

by Dietmar H.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2025 06:03
  • Last Edited
    Jun 12, 2025 05:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Lats
10.2%
Triceps
9.6%
Quadriceps
8.8%
Biceps
8.3%
Abs
8%
Glutes
8%
Hamstrings
7.7%
Chest
7%
Front Delts
6.7%
Middle Delts
4.8%
Rear Delts
2.4%
Calves
2.4%
Adductors
2.1%
Lower Back
1.9%
Forearms
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-10 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-12 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-12 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-12 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-12 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
-
2
Seated Overhead Press (Barbell)
1
8-10 reps
-
3
Bench Press (Barbell)
1
8-12 reps
-
4
Lateral Raise (Cable)
1
12-15 reps
-
5
Dip (Bodyweight)
1
12-15 reps
-
6
Tricep Extension (Cable)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5 reps
-
2
Barbell Row
1
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
1
8-12 reps
-
4
Seated Row (Cable)
1
8-12 reps
-
5
Face Pull
1
12-15 reps
-
6
Bayesian Curl
1
8-12 reps
-
7
Incline Curl (Dumbbell)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Barbell)
1
8-12 reps
-
3
Goblet Squat
1
8-12 reps
-
4
Romanian Deadlift (Barbell)
1
8-12 reps
-
5
Seated Calf Raise
1
12-15 reps
-
6
Hanging Leg Raise
1
AMRAP
-
7
Sit Up
1
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Dip (Bodyweight)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Split Squat (Barbell)
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
7
Sit Up
3 Sets
10-15 Reps
-