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Trainer winny Begginer program
by Harrison James
26 athletes joined
Program Description
Familiarise with the gym
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Feb 18, 2024 02:36
Last Edited
Jun 17, 2024 07:44
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Overhead Press (Barbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Clean Deadlift
4 Sets
8 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps