Alex leonidas novice program

by Akashh DC

13 athletes joined

Program Description

For people who want size and strength.

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
May 06, 2024 04:52
Last Edited
Sep 01, 2024 10:24

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WEEK 1

WEEK 2

Day 1

1

Zercher Squat (Barbell)

3

4-6 reps

2

Bench Press (Paused)

3

4-6 reps

3

Pendlay Row

3

4-6 reps

4

Tricep Extension (Barbell)

3

6-10 reps

5

Bicep Curl (Barbell)

3

6-10 reps

6

Romanian Deadlift (Barbell)

2

6-10 reps

Day 1

1

Split Squat (Dumbbell)

2

6-8 reps

2

Overhead Press (Barbell)

3

4-6 reps

3

Deadlift (Barbell)

1

5 reps

4

Leg Curl

2

10-15 reps

5

Chin-Up (Bodyweight)

1

AMRAP

6

Bench Press (Close Grip)

2

6-8 reps

7

Push Up

1

AMRAP

8

Chin-Up (Weighted)

3

3-5 reps

Day 2

1

Split Squat (Dumbbell)

2

6-8 reps

2

Overhead Press (Barbell)

3

4-6 reps

3

Deadlift (Barbell)

1

5 reps

4

Leg Curl

2

10-15 reps

5

Chin-Up (Bodyweight)

1

AMRAP

6

Bench Press (Close Grip)

2

6-8 reps

7

Push Up

1

AMRAP

8

Chin-Up (Weighted)

3

3-5 reps

Day 2

1

Zercher Squat (Barbell)

3

4-6 reps

2

Bench Press (Paused)

3

4-6 reps

3

Pendlay Row

3

4-6 reps

4

Tricep Extension (Barbell)

3

6-10 reps

5

Bicep Curl (Barbell)

3

6-10 reps

6

Romanian Deadlift (Barbell)

2

6-10 reps

Day 3

1

Zercher Squat (Barbell)

3

4-6 reps

2

Bench Press (Paused)

3

4-6 reps

3

Pendlay Row

3

4-6 reps

4

Tricep Extension (Barbell)

3

6-10 reps

5

Bicep Curl (Barbell)

3

6-10 reps

6

Romanian Deadlift (Barbell)

2

6-10 reps

Day 3

1

Split Squat (Dumbbell)

2

6-8 reps

2

Overhead Press (Barbell)

3

4-6 reps

3

Deadlift (Barbell)

1

5 reps

4

Leg Curl

2

10-15 reps

5

Chin-Up (Bodyweight)

1

AMRAP

6

Bench Press (Close Grip)

2

6-8 reps

7

Push Up

1

AMRAP

8

Chin-Up (Weighted)

3

3-5 reps

Day 1

1

Zercher Squat (Barbell)

3 Sets

4-6 Reps

2

Bench Press (Paused)

3 Sets

4-6 Reps

3

Pendlay Row

3 Sets

4-6 Reps

4

Tricep Extension (Barbell)

3 Sets

6-10 Reps

5

Bicep Curl (Barbell)

3 Sets

6-10 Reps

6

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

Day 2

1

Split Squat (Dumbbell)

2 Sets

6-8 Reps

2

Overhead Press (Barbell)

3 Sets

4-6 Reps

3

Deadlift (Barbell)

1 Set

5 Reps

4

Leg Curl

2 Sets

10-15 Reps

5

Chin-Up (Bodyweight)

1 Set

AMRAP

6

Bench Press (Close Grip)

2 Sets

6-8 Reps

7

Push Up

1 Set

AMRAP

8

Chin-Up (Weighted)

3 Sets

3-5 Reps

Day 3

1

Zercher Squat (Barbell)

3 Sets

4-6 Reps

2

Bench Press (Paused)

3 Sets

4-6 Reps

3

Pendlay Row

3 Sets

4-6 Reps

4

Tricep Extension (Barbell)

3 Sets

6-10 Reps

5

Bicep Curl (Barbell)

3 Sets

6-10 Reps

6

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps