Program Description
This program is for complete beginners or people going back into the gym after a long layoff to get into the gym and speed run the novice period. Massive focus on progressing week to week. The first 4 weeks will focus on building up volume. From week 5 we will be focusing on progressive overload where intensity will be focused on. Whenever reps are decreased from last week, you will be lifting heavier (add 5-10%).
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 03, 2024 09:09
- Last EditedSep 07, 2024 02:26
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
RPE 7
2
Bent Over Row (Barbell)
1
12 reps
RPE 7
3
Leg Press
1
15 reps
RPE 7
4
Shoulder Press (Machine)
1
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
1
18 reps
RPE 7
6
Chest Fly (Cable)
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bent Over Row (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Shoulder Press (Machine)
2
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
18 reps
RPE 9
6
Chest Fly (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8.5
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
3
1
12 reps
15 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 9
6
Chest Fly (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
12 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Shoulder Press (Machine)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Leg Press
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
15 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
15 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Lat Pulldown
1
12 reps
RPE 7
6
Hamstring Curl
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 7
2
Incline Bench Press (Barbell)
2
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 9
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
5
Lat Pulldown
2
12 reps
RPE 7
6
Hamstring Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 8.5
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
4
12 reps
RPE 8.5
6
Hamstring Curl
2
2
12 reps
15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
3
12 reps
RPE 8.5
6
Hamstring Curl
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
RPE 8
2
Military Press (Barbell)
1
12 reps
RPE 7
3
Leg Extension
1
18 reps
RPE 7
4
One Arm Lateral Raise (Cable)
1
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 7
6
Seated Row (Cable)
1
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Military Press (Barbell)
2
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Military Press (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Military Press (Barbell)
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Military Press (Barbell)
3
1
8 reps
8 reps
RPE 8.5
RPE 9.5
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Military Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Military Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Military Press (Barbell)
2
1
6 reps
6 reps
RPE 9.5
RPE 10
3
Leg Extension
3
15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
6
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
12 Reps
@7
2
Bent Over Row (Barbell)1 Set
12 Reps
@7
3
Leg Press1 Set
15 Reps
@7
4
Shoulder Press (Machine)1 Set
15 Reps
@7
5
Overhead Tricep Extension (Cable)1 Set
18 Reps
@7
6
Chest Fly (Cable)1 Set
15 Reps
@7
Day 2
1
Deadlift (Barbell)1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)1 Set
15 Reps
@8
3
Bicep Curl (EZ Bar)1 Set
15 Reps
@9
4
Walking Lunge (Dumbbell)1 Set
10 Reps
@8
5
Lat Pulldown1 Set
12 Reps
@7
6
Hamstring Curl1 Set
15 Reps
@8
Day 3
1
Squat (Barbell)1 Set
12 Reps
@8
2
Military Press (Barbell)1 Set
12 Reps
@7
3
Leg Extension1 Set
18 Reps
@7
4
One Arm Lateral Raise (Cable)1 Set
15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)1 Set
15 Reps
@7
6
Seated Row (Cable)1 Set
15 Reps
@7