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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Pec Fly (Dumbbell)
4
3
Incline Bench Press (Barbell)
4
4
Single Arm Overhead Tricep Extension
3
5
Tricep Pushdown (Cable)
3
6
Skull Crusher
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Pec Fly (Dumbbell)
4
3
Incline Bench Press (Barbell)
4
4
Single Arm Overhead Tricep Extension
3
5
Tricep Pushdown (Cable)
3
6
Skull Crusher
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Pec Fly (Dumbbell)
4
3
Incline Bench Press (Barbell)
4
4
Single Arm Overhead Tricep Extension
3
5
Tricep Pushdown (Cable)
3
6
Skull Crusher
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Pec Fly (Dumbbell)
4
3
Incline Bench Press (Barbell)
4
4
Single Arm Overhead Tricep Extension
3
5
Tricep Pushdown (Cable)
3
6
Skull Crusher
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
2
Lat Pulldown
4
3
Bicep Curl (Dumbbell)
3
4
Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
2
Lat Pulldown
4
3
Bicep Curl (Dumbbell)
3
4
Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
2
Lat Pulldown
4
3
Bicep Curl (Dumbbell)
3
4
Bicep Curl (EZ Bar)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
2
Lat Pulldown
4
3
Bicep Curl (Dumbbell)
3
4
Bicep Curl (EZ Bar)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
2
Hammer Curl
4
3
Single Arm Overhead Tricep Extension
4
4
Lateral Raise (Dumbbell)
4
5
Preacher Curl (Dumbbell)
3
6
Tricep Kickback
3
7
Face Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
2
Hammer Curl
4
3
Single Arm Overhead Tricep Extension
4
4
Lateral Raise (Dumbbell)
4
5
Preacher Curl (Dumbbell)
3
6
Tricep Kickback
3
7
Face Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
2
Hammer Curl
4
3
Single Arm Overhead Tricep Extension
4
4
Lateral Raise (Dumbbell)
4
5
Preacher Curl (Dumbbell)
3
6
Tricep Kickback
3
7
Face Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
2
Hammer Curl
4
3
Single Arm Overhead Tricep Extension
4
4
Lateral Raise (Dumbbell)
4
5
Preacher Curl (Dumbbell)
3
6
Tricep Kickback
3
7
Face Pull
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
Leg Press (45 Degrees)
4
3
Leg Extension
4
4
Lying Leg Curl
4
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