Pratideep Naik Novice Program

This novice-friendly training program is designed to help you gain strength. Perfect for those who want to learn  lifting techniques and improve physical appearance, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Single Arm Pushdown

Overhead Tricep Extension (Cable)

Push Day

Lat Pulldown

T-Bar Row

Seated Row (Cable)

Bicep Curl (Cable)

Preacher Curl (Barbell)

Pull Day 

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

Romanian Deadlift (Barbell)

Legs

Bench Press (Barbell)

Push - B

Barbell Row

Lat Pulldown (Close Grip)

Hammer Curl

Squat (Smith Machine)

Lunge (Dumbbell)

Leg Curl

Chest Fly (Cable)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Push Up

Reverse Pec Deck

Bicep Curl (EZ Bar)

Lying Leg Curl

Preacher Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Pull-Up (Assisted)

Incline Chest Press (Machine)

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