5.0
(1 rating)
Program Description
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 07, 2024 03:37
- Last EditedAug 28, 2024 08:10
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
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Bench Press (Barbell)
5
4-6 reps
3
Pendlay Row
5
4-6 reps
4
Overhead Extension (EZ Bar)
3
6-10 reps
5
Preacher Curl (EZ Bar)
3
6-10 reps
6
Stiff Leg Deadlift
3
6-10 reps
7
Plank
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
4-6 reps
2
Overhead Press (Barbell)
5
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Bench Press (Close Grip)
3
6-8 reps
5
Chin-Up (Weighted)
3
3-5 reps
6
Plank
3
30-60 mins
Week 1
1 / 12 Weeks
Day 3
1
Box Squat (Barbell)5 Sets
4-6 Reps
2
Bench Press (Barbell)5 Sets
4-6 Reps
3
Pendlay Row5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
6
Stiff Leg Deadlift3 Sets
6-10 Reps
7
Plank3 Sets
30-60 mins
Day 1
1
Box Squat (Barbell)5 Sets
4-6 Reps
2
Bench Press (Barbell)5 Sets
4-6 Reps
3
Pendlay Row5 Sets
4-6 Reps
4
Overhead Extension (EZ Bar)3 Sets
6-10 Reps
5
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
6
Stiff Leg Deadlift3 Sets
6-10 Reps
7
Plank3 Sets
30-60 mins
Day 2
1
Box Squat (Barbell)5 Sets
4-6 Reps
2
Overhead Press (Barbell)5 Sets
4-6 Reps
3
Deadlift (Barbell)1 Set
5 Reps
4
Bench Press (Close Grip)3 Sets
6-8 Reps
5
Chin-Up (Weighted)3 Sets
3-5 Reps
6
Plank3 Sets
30-60 mins