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We tryin
by Jade Alexandra Waldeburg
Program Description
Get into a habit of going to the gym
Program Overview
Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
110 minutes
Created
May 14, 2024 07:16
Last Edited
May 14, 2024 03:14
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Week 1
1 / 6 Weeks
Day 2
1
High Row
2 Sets
15 Reps
2
Power Shrug
2 Sets
15 Reps
3
Wrist Curls
3 Sets
10 Reps
4
Neck Flexion
1 Set
10 Reps
5
Dumbbell Row
2 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
2 Sets
15 Reps
7
Hammer Curl
2 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
2 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
15 Reps
2
Goblet Squat
2 Sets
1 Set
5 Reps
10 Reps
3
Walking Lunge
2 Sets
1 Set
8 Reps
10 Reps
4
Leg Extension
1 Set
2 Sets
20 Reps
25 Reps
5
Good Morning
2 Sets
1 Set
5 Reps
8 Reps
6
Straight Leg Calf Raise
1 Set
1 Set
10 Reps
15 Reps
7
Reverse Lunge (Bodyweight)
4 Sets
6 Reps
8
Calf Raise (Bodyweight)
1 Set
10 Reps
9
Glute Kickback (Cable)
1 Set
1 Set
10 Reps
20 Reps
10
Wall Sit
3 Sets
2 Reps
11
Suitcase Deadlift
1 Set
1 Set
88 Reps
8 Reps
12
Deadlift (Paused)
2 Sets
1 Set
8 Reps
10 Reps
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
15
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
Day 3
1
Roman Chair Sit Up
3 Sets
5 Reps
2
Wall Press Dead Bug
3 Sets
5 Reps
3
Plank Walkout
4 Sets
5 Reps
4
Wood Chop
2 Sets
15 Reps
5
Kettlebell Halo
3 Sets
10 Reps
6
Windshield Wipers
2 Sets
20 Reps
7
Landmine Oblique Twist
2 Sets
10 Reps
8
Cat Cow Stretch
1 Set
20 Reps
9
Push Up (Knees)
3 Sets
10 Reps
10
Turkish Get Up
2 Sets
5 Reps
11
90-90s
3 Sets
8 Reps
Day 1
1
Leg Press
2 Sets
1 Set
10 Reps
15 Reps
2
Goblet Squat
2 Sets
1 Set
5 Reps
10 Reps
3
Walking Lunge
2 Sets
1 Set
8 Reps
10 Reps
4
Leg Extension
1 Set
2 Sets
20 Reps
25 Reps
5
Good Morning
2 Sets
1 Set
5 Reps
8 Reps
6
Straight Leg Calf Raise
1 Set
1 Set
10 Reps
15 Reps
7
Reverse Lunge (Bodyweight)
4 Sets
6 Reps
8
Calf Raise (Bodyweight)
1 Set
10 Reps
9
Glute Kickback (Cable)
1 Set
1 Set
10 Reps
20 Reps
10
Wall Sit
3 Sets
2 Reps
11
Suitcase Deadlift
1 Set
1 Set
88 Reps
8 Reps
12
Deadlift (Paused)
2 Sets
1 Set
8 Reps
10 Reps
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
10 Reps
15 Reps
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
15
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
High Row
2 Sets
15 Reps
2
Power Shrug
2 Sets
15 Reps
3
Wrist Curls
3 Sets
10 Reps
4
Neck Flexion
1 Set
10 Reps
5
Dumbbell Row
2 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
2 Sets
15 Reps
7
Hammer Curl
2 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
2 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 3
1
Roman Chair Sit Up
3 Sets
5 Reps
2
Wall Press Dead Bug
3 Sets
5 Reps
3
Plank Walkout
4 Sets
5 Reps
4
Wood Chop
2 Sets
15 Reps
5
Kettlebell Halo
3 Sets
10 Reps
6
Windshield Wipers
2 Sets
20 Reps
7
Landmine Oblique Twist
2 Sets
10 Reps
8
Cat Cow Stretch
1 Set
20 Reps
9
Push Up (Knees)
3 Sets
10 Reps
10
Turkish Get Up
2 Sets
5 Reps
11
90-90s
3 Sets
8 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 1
1
Leg Press
2 Sets
1 Set
15 Reps
20 Reps
2
Goblet Squat
1 Set
2 Sets
10 Reps
15 Reps
3
Walking Lunge
2 Sets
1 Set
10 Reps
12 Reps
4
Leg Extension
2 Sets
1 Set
30 Reps
35 Reps
5
Good Morning
2 Sets
1 Set
10 Reps
12 Reps
6
Straight Leg Calf Raise
1 Set
2 Sets
10 Reps
15 Reps
7
Reverse Lunge (Bodyweight)
5 Sets
6 Reps
8
Calf Raise (Bodyweight)
2 Sets
10 Reps
9
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
20 Reps
15 Reps
10
Wall Sit
2 Sets
3 Sets
1 mins
2 mins
11
Suitcase Deadlift
3 Sets
8 Reps
12
Deadlift (Paused)
3 Sets
1 Set
8 Reps
10 Reps
13
Hip Thrust (Dumbbell)
2 Sets
2 Sets
10 Reps
15 Reps
14
Glute Bridge (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
12 Reps
10 Reps
15
Romanian Deadlift (Barbell)
1 Set
3 Sets
1 Set
8 Reps
10 Reps
12 Reps
Day 2
1
High Row
3 Sets
15 Reps
2
Power Shrug
3 Sets
15 Reps
3
Wrist Curls
4 Sets
10 Reps
4
Neck Flexion
2 Sets
10 Reps
5
Dumbbell Row
3 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
3 Sets
15 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
3 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 3
1
Roman Chair Sit Up
4 Sets
5 Reps
2
Wall Press Dead Bug
4 Sets
5 Reps
3
Plank Walkout
5 Sets
5 Reps
4
Wood Chop
2 Sets
1 Set
15 Reps
101 Reps
5
Kettlebell Halo
4 Sets
10 Reps
6
Windshield Wipers
2 Sets
1 Set
20 Reps
15 Reps
7
Landmine Oblique Twist
3 Sets
10 Reps
8
Cat Cow Stretch
2 Sets
20 Reps
9
Push Up (Knees)
4 Sets
10 Reps
10
Turkish Get Up
3 Sets
5 Reps
11
90-90s
4 Sets
8 Reps
Day 2
1
High Row
3 Sets
15 Reps
2
Power Shrug
3 Sets
15 Reps
3
Wrist Curls
4 Sets
10 Reps
4
Neck Flexion
2 Sets
10 Reps
5
Dumbbell Row
3 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
3 Sets
15 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
3 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 3
1
Roman Chair Sit Up
4 Sets
5 Reps
2
Wall Press Dead Bug
4 Sets
5 Reps
3
Plank Walkout
5 Sets
5 Reps
4
Wood Chop
2 Sets
1 Set
15 Reps
101 Reps
5
Kettlebell Halo
4 Sets
10 Reps
6
Windshield Wipers
2 Sets
1 Set
20 Reps
15 Reps
7
Landmine Oblique Twist
3 Sets
10 Reps
8
Cat Cow Stretch
2 Sets
20 Reps
9
Push Up (Knees)
4 Sets
10 Reps
10
Turkish Get Up
3 Sets
5 Reps
11
90-90s
4 Sets
8 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
15 Reps
15 Reps
@8
@8.5
@8.5
@9.5
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
15 Reps
101 Reps
@7.5
@7.5
@7
@7.5
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
10 Reps
@6
@6
@6.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
30 Reps
35 Reps
30 Reps
10 Reps
@6.5
@6.5
@8
@9.5
5
Good Morning
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6
@6
@7
6
Straight Leg Calf Raise
1 Set
2 Sets
10 Reps
15 Reps
@6.5
@6.5
7
Reverse Lunge (Bodyweight)
1 Set
3 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
8
Calf Raise (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7.5
9
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
20 Reps
15 Reps
@7
@8
@9.5
10
Wall Sit
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
2 mins
2 mins
2 mins
1 mins
@6.5
@6.5
@8
@7.5
@8
11
Suitcase Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
12
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@8
@7.5
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
15 Reps
10 Reps
@6.5
@7.5
@8
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
10 Reps
@7
@7
@7.5
@8
15
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
10 Reps
@6.5
@6.5
@7.5
@8
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
15 Reps
15 Reps
@8
@8.5
@8.5
@9.5
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
15 Reps
101 Reps
@7.5
@7.5
@7
@7.5
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
10 Reps
@6
@6
@6.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
30 Reps
35 Reps
30 Reps
10 Reps
@6.5
@6.5
@8
@9.5
5
Good Morning
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6
@6
@7
6
Straight Leg Calf Raise
1 Set
2 Sets
10 Reps
15 Reps
@6.5
@6.5
7
Reverse Lunge (Bodyweight)
1 Set
3 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
8
Calf Raise (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7.5
9
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
20 Reps
15 Reps
@7
@8
@9.5
10
Wall Sit
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
2 mins
2 mins
2 mins
1 mins
@6.5
@6.5
@8
@7.5
@8
11
Suitcase Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
12
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@8
@7.5
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
15 Reps
10 Reps
@6.5
@7.5
@8
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
10 Reps
@7
@7
@7.5
@8
15
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
10 Reps
@6.5
@6.5
@7.5
@8
Day 2
1
High Row
3 Sets
15 Reps
2
Power Shrug
3 Sets
15 Reps
3
Wrist Curls
4 Sets
10 Reps
4
Neck Flexion
2 Sets
10 Reps
5
Dumbbell Row
3 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
3 Sets
15 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
3 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 3
1
Roman Chair Sit Up
4 Sets
5 Reps
2
Wall Press Dead Bug
4 Sets
5 Reps
3
Plank Walkout
5 Sets
5 Reps
4
Wood Chop
2 Sets
1 Set
15 Reps
101 Reps
5
Kettlebell Halo
4 Sets
10 Reps
6
Windshield Wipers
2 Sets
1 Set
20 Reps
15 Reps
7
Landmine Oblique Twist
3 Sets
10 Reps
8
Cat Cow Stretch
2 Sets
20 Reps
9
Push Up (Knees)
4 Sets
10 Reps
10
Turkish Get Up
3 Sets
5 Reps
11
90-90s
4 Sets
8 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
15 Reps
15 Reps
@8
@8.5
@8.5
@9.5
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
15 Reps
101 Reps
@7.5
@7.5
@7
@7.5
3
Walking Lunge
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
10 Reps
@6
@6
@6.5
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
30 Reps
35 Reps
30 Reps
10 Reps
@6.5
@6.5
@8
@9.5
5
Good Morning
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@6
@6
@7
6
Straight Leg Calf Raise
1 Set
2 Sets
10 Reps
15 Reps
@6.5
@6.5
7
Reverse Lunge (Bodyweight)
1 Set
3 Sets
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
8
Calf Raise (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7.5
9
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
20 Reps
15 Reps
@7
@8
@9.5
10
Wall Sit
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
2 mins
2 mins
2 mins
1 mins
@6.5
@6.5
@8
@7.5
@8
11
Suitcase Deadlift
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
12
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@8
@7.5
13
Hip Thrust (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
15 Reps
10 Reps
@6.5
@7.5
@8
14
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
10 Reps
@7
@7
@7.5
@8
15
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
10 Reps
@6.5
@6.5
@7.5
@8
Day 2
1
High Row
3 Sets
15 Reps
2
Power Shrug
3 Sets
15 Reps
3
Wrist Curls
4 Sets
10 Reps
4
Neck Flexion
2 Sets
10 Reps
5
Dumbbell Row
3 Sets
1 Set
8 Reps
10 Reps
6
Lat Pulldown
3 Sets
15 Reps
7
Hammer Curl
3 Sets
15 Reps
8
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
15 Reps
25 Reps
20 Reps
9
Reverse Pec Deck
1 Set
3 Sets
1 Set
15 Reps
20 Reps
25 Reps
Day 3
1
Roman Chair Sit Up
4 Sets
5 Reps
2
Wall Press Dead Bug
4 Sets
5 Reps
3
Plank Walkout
5 Sets
5 Reps
4
Wood Chop
2 Sets
1 Set
15 Reps
101 Reps
5
Kettlebell Halo
4 Sets
10 Reps
6
Windshield Wipers
2 Sets
1 Set
20 Reps
15 Reps
7
Landmine Oblique Twist
3 Sets
10 Reps
8
Cat Cow Stretch
2 Sets
20 Reps
9
Push Up (Knees)
4 Sets
10 Reps
10
Turkish Get Up
3 Sets
5 Reps
11
90-90s
4 Sets
8 Reps
Day 4
1
Stretching
1 Set
25 mins
2
Cat Cow Stretch
1 Set
20 Reps
3
World's Greatest Stretch
2 Sets
20 Reps
4
Hamstring Stretch with Rotation
1 Set
15 Reps