Program Description
This beginner friendly program is designed to build up strength in key compound strengths as well as all round development of all the muscles.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedOct 22, 2024 06:18
- Last EditedOct 23, 2024 03:12
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8
3
Incline Fly Press (Dumbbell)3 Sets
12 Reps
@8
4
Cable Crossover3 Sets
15 Reps
@8
5
Push Up3 Sets
15 Reps
@10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Seated Row (Cable)4 Sets
8 Reps
@8
3
Bent Over Row (Barbell)1 Set
2 Sets
8 Reps
6 Reps
@8
@9
4
Lat Pulldown (Single Arm)3 Sets
12 Reps
@8
5
Pullover (Dumbbell)4 Sets
8 Reps
@8
6
Pull-Up (Bodyweight)3 Sets
15 Reps
@8
Day 3
1
Bicep Curl (Barbell)1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@9
2
Alternating Dumbbell Curl3 Sets
12 Reps
@8
3
Preacher Curl (EZ Bar)4 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
5
French Press1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9
6
Bench Dips3 Sets
15 Reps
@9
7
Wrist Curls2 Sets
25 Reps
@10
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Leg Press2 Sets
1 Set
12 Reps
10 Reps
@8
@8
3
Romanian Deadlift (Barbell)2 Sets
12 Reps
@8
4
Leg Extension3 Sets
15 Reps
@8
5
Hamstring Curl3 Sets
15 Reps
@8
6
Standing Calf Raise3 Sets
20 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@8
2
Seated Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
3
Front Raise2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
5
One Arm Lateral Raise (Cable)2 Sets
12 Reps
@9
6
Face Pull3 Sets
15 Reps
@8
7
Reverse Pec Deck2 Sets
15 Reps
@8
8
Shrug (Dumbbell)3 Sets
12 Reps
@8
Day 6
1
Plank3 Sets
1 mins
@8
2
Sprint3 Sets
0.5 mins
@9
3
Jumping Jack3 Sets
0.5 mins
@9
4
Cable Crunch4 Sets
15 Reps
@8
5
Hanging Leg Raise3 Sets
15 Reps
@8