Program Description
build
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 28, 2024 10:51
- Last EditedMay 28, 2024 04:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Hammer Curl
3
10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Leg Press
4
10 reps
-
3
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
10 Reps
-
1B
Hammer Curl3 Sets
10 Reps
-
2A
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Chest Supported Row (Machine)3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
2
Leg Press4 Sets
10 Reps
-
3
Seated Calf Raise3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Chest Supported Row (Machine)3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
2
Hammer Curl3 Sets
12 Reps
-
3
Face Pull3 Sets
12 Reps
-
4
Tricep Extension (Cable)3 Sets
12 Reps
-