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Time for a change
by Jarad P.
4 athletes joined
Program Description
I don’t even know man
Program Overview
Level
Novice, Beginner
Goal
Athletics
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 19, 2024 10:03
Last Edited
May 07, 2024 10:08
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Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Leg Extension
3 Sets
8-12 Reps
3
Bench Press (Barbell)
5 Sets
5 Reps
4
Lat Pulldown
2 Sets
8-12 Reps
5
Barbell Row
5 Sets
5 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
2 Sets
8-14 Reps
3
Overhead Press (Barbell)
5 Sets
5 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
5
Deadlift (Barbell)
1 Set
5 Reps
6
Dead Hang
2 Sets
-3 mins