Full body a/b

by Lexy P

1 athletes joined

Program Description

Newbie gains

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
70 minutes
Created
Jun 13, 2024 11:09
Last Edited
Jun 14, 2024 01:50

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WEEK 1

WEEK 2

Day 1

1

Squat (Barbell)

3

5-6 reps

RPE 7.5-8

2

Bench Press (Barbell)

3

5-6 reps

RPE 7.5

3

Bent Over Row (Barbell)

3

5-6 reps

RPE 7

4

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 7

Day 1

1

Trap Bar Deadlift

3

5 reps

RPE 8

2

Incline Bench Press (Barbell)

3

6 reps

RPE 7.5

3

Pull-Up (Neutral Grip, Bodyweight)

3

AMRAP

-

4

Push Press (Barbell)

2

6 reps

RPE 7.5

Day 2

1

Trap Bar Deadlift

3

5 reps

RPE 8

2

Incline Bench Press (Barbell)

3

6 reps

RPE 7.5

3

Pull-Up (Neutral Grip, Bodyweight)

3

AMRAP

-

4

Push Press (Barbell)

2

6 reps

RPE 7.5

Day 2

1

Squat (Barbell)

3

5 reps

RPE 7.5

2

Bench Press (Barbell)

3

5 reps

RPE 7.5

3

Bent Over Row (Barbell)

3

6 reps

RPE 7

4

Seated Shoulder Press (Dumbbell)

2

6 reps

RPE 7

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 7

2

Bench Press (Barbell)

3

8 reps

RPE 6.5

3

Seated Row (Cable)

3

10 reps

RPE 6.5

4

Seated Shoulder Press (Dumbbell)

2

10 reps

RPE 6.5

5

Leg Curl

3

10 reps

RPE 7

Day 3

1

Romanian Deadlift (Barbell)

3

8 reps

RPE 7

2

Incline Bench Press (Barbell)

3

8 reps

RPE 7

3

Pull-Up (Neutral Grip, Bodyweight)

3

AMRAP

-

4

Push Press (Barbell)

2

8 reps

RPE 7

5

Goblet Squat

3

10 reps

RPE 7.5

Day 1

1

Squat (Barbell)

3 Sets

5-6 Reps

@7.5-8

2

Bench Press (Barbell)

3 Sets

5-6 Reps

@7.5

3

Bent Over Row (Barbell)

3 Sets

5-6 Reps

@7

4

Seated Shoulder Press (Dumbbell)

2 Sets

6 Reps

@7

Day 3

1

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

@7

2

Bench Press (Barbell)

3 Sets

8 Reps

@6.5

3

Seated Row (Cable)

3 Sets

10 Reps

@6.5

4

Seated Shoulder Press (Dumbbell)

2 Sets

10 Reps

@6.5

5

Leg Curl

3 Sets

10 Reps

@7

Day 2

1

Trap Bar Deadlift

3 Sets

5 Reps

@8

2

Incline Bench Press (Barbell)

3 Sets

6 Reps

@7.5

3

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

AMRAP

-

4

Push Press (Barbell)

2 Sets

6 Reps

@7.5