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The Dingo
by Anthony O.
3 athletes joined
Program Description
Beginning Strength
Program Overview
Level
Beginner
Goal
Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 03:01
Last Edited
May 08, 2024 02:24
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Week 1
1 / 8 Weeks
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6
Day 1
2
Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Pull-Up (Band)
4 Sets
6 Reps
@8.5
4
Band Pull Apart
4 Sets
15 Reps
@6
6
Overhead Press (Barbell)
4 Sets
10 Reps
@6
7
Sit Up
4 Sets
12 Reps
@6
8
Front Carry
7 Sets
10 Reps
@6.5
9
Russian Twist
7 Sets
10 Reps
@6.5
Day 2
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
10 Reps
@6
5
Bench Press (Barbell)
4 Sets
10 Reps
@6
6
Bent Over Row (Barbell)
4 Sets
12 Reps
@6
7
Lying Leg Raise
4 Sets
15 Reps
@6
9
Farmer's Walk (Weighted)
4 Sets
10 Reps
@6
10
Walking Lunge
4 Sets
16 Reps
@7
Day 3
2
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@9
3
Inverted Row
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
6
Sit Up
4 Sets
10 Reps
@6.5
7
Farmer's Walk (Weighted)
7 Sets
10 Reps
@7
8
Dips Between Chairs
7 Sets
10 Reps
@6