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The Basics
by NeTeRo
Program Description
Push Legs Pull Arms rest Legs rest Be basic. Be muscular No bulsh*t
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
May 02, 2024 09:48
Last Edited
May 08, 2024 02:36
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Pec Fly (Dumbbell)
4 Sets
3
Incline Bench Press (Barbell)
4 Sets
4
Single Arm Overhead Tricep Extension
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Skull Crusher
3 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
2
Hammer Curl
4 Sets
3
Single Arm Overhead Tricep Extension
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Preacher Curl (Dumbbell)
3 Sets
6
Tricep Kickback
3 Sets
7
Face Pull
3 Sets
Day 5
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Pec Fly (Dumbbell)
4 Sets
3
Incline Bench Press (Barbell)
4 Sets
4
Single Arm Overhead Tricep Extension
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Skull Crusher
3 Sets
Day 2
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
2
Hammer Curl
4 Sets
3
Single Arm Overhead Tricep Extension
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Preacher Curl (Dumbbell)
3 Sets
6
Tricep Kickback
3 Sets
7
Face Pull
3 Sets
Day 5
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Pec Fly (Dumbbell)
4 Sets
3
Incline Bench Press (Barbell)
4 Sets
4
Single Arm Overhead Tricep Extension
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Skull Crusher
3 Sets
Day 2
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
2
Hammer Curl
4 Sets
3
Single Arm Overhead Tricep Extension
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Preacher Curl (Dumbbell)
3 Sets
6
Tricep Kickback
3 Sets
7
Face Pull
3 Sets
Day 5
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Pec Fly (Dumbbell)
4 Sets
3
Incline Bench Press (Barbell)
4 Sets
4
Single Arm Overhead Tricep Extension
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Skull Crusher
3 Sets
Day 2
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets
Day 3
1
Single Arm Row (Dumbbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Bicep Curl (Dumbbell)
3 Sets
4
Bicep Curl (EZ Bar)
3 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
2
Hammer Curl
4 Sets
3
Single Arm Overhead Tricep Extension
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Preacher Curl (Dumbbell)
3 Sets
6
Tricep Kickback
3 Sets
7
Face Pull
3 Sets
Day 5
1
Squat (Barbell)
4 Sets
2
Leg Press (45 Degrees)
4 Sets
3
Leg Extension
4 Sets
4
Lying Leg Curl
4 Sets