Program Description
Intro
Program Overview
- LevelBeginner
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 01, 2024 11:15
- Last EditedMay 07, 2024 10:26
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Pec Deck (Machine)
2
8 reps
3
Tricep Pushdown (Cable)
3
8 reps
4
Seated Dip (Machine)
2
8 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Pec Deck (Machine)
2
8 reps
3
Tricep Pushdown (Cable)
3
8 reps
4
Seated Dip (Machine)
2
8 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Pec Deck (Machine)
2
8 reps
3
Tricep Pushdown (Cable)
3
8 reps
4
Seated Dip (Machine)
2
8 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Pec Deck (Machine)
2
8 reps
3
Tricep Pushdown (Cable)
3
8 reps
4
Seated Dip (Machine)
2
8 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
2
Incline Chest Press (Machine)
2
6 reps
3
Front Raise
2
10 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
2
Incline Chest Press (Machine)
2
6 reps
3
Front Raise
2
10 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Incline Chest Press (Machine)
3
6 reps
3
Front Raise
3
10 reps
4
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
8 reps
2
Tricep Pushdown (Cable)
3
10 reps
3
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
2
Romanian Deadlift (Dumbbell)
2
10 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
6
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
2
Romanian Deadlift (Dumbbell)
2
10 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
6
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
2
Romanian Deadlift (Dumbbell)
2
10 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
6
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
2
Romanian Deadlift (Dumbbell)
2
10 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
6
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Seated Hamstring Curl
3
8 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Seated Hamstring Curl
3
8 reps
3
Chest Supported Row (Machine)
2
8 reps
4
Lat Pulldown
2
1
6 reps
12 reps
5
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
2
Chest Supported Row (Machine)
3
8 reps
3
Lat Pulldown
2
1
6 reps
12 reps
4
Walk
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
5 reps
2
Chest Supported Row (Machine)
2
8 reps
3
Lat Pulldown
2
8 reps
4
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
6 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
6 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
6 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
6 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
5 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
5 reps
12 reps
2
Lateral Raise (Dumbbell)
2
8 reps
3
Hack Squat
2
1
5 reps
12 reps
4
Leg Extension
2
8 reps
5
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
5 reps
12 reps
2
Hack Squat
3
2
5 reps
12 reps
3
Walk
1
10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
3 reps
5 reps
8 reps
2
Hack Squat
2
1
1
3 reps
5 reps
8 reps
3
Walk
1
10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
3
Lat Pulldown
2
8 reps
4
Dead Hang
2
2 mins
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
3
Lat Pulldown
2
8 reps
4
Dead Hang
2
2 mins
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
3
Lat Pulldown
2
8 reps
4
Dead Hang
2
2 mins
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
2
Chest Supported Row (Dumbbell)
2
1
1
6 reps
8 reps
12 reps
3
Lat Pulldown
2
8 reps
4
Dead Hang
2
2 mins
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
2
Pec Deck (Machine)
2
8 reps
3
Lat Pulldown
3
8 reps
4
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
2
Pec Deck (Machine)
2
8 reps
3
Lat Pulldown
3
8 reps
4
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
5
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
5 reps
8 reps
12 reps
2
Lat Pulldown
3
8 reps
3
Chest Supported Row (Dumbbell)
1
1
1
5 reps
8 reps
12 reps
4
Run
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
3 reps
5 reps
2
Lat Pulldown
3
5 reps
3
Chest Supported Row (Dumbbell)
3
5 reps
4
Run
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
2
Seated Hamstring Curl
2
8 reps
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
4
Skull Crusher
2
1
8 reps
12 reps
5
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
2
Seated Hamstring Curl
2
8 reps
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
4
Skull Crusher
2
1
8 reps
12 reps
5
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
2
Seated Hamstring Curl
2
8 reps
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
4
Skull Crusher
2
1
8 reps
12 reps
5
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6 reps
8 reps
2
Seated Hamstring Curl
2
8 reps
3
Incline Curl (Dumbbell)
2
1
8 reps
12 reps
4
Skull Crusher
2
1
8 reps
12 reps
5
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
3
Skull Crusher
2
2
8 reps
12 reps
4
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
3
Skull Crusher
2
2
8 reps
12 reps
4
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
3
Skull Crusher
2
2
8 reps
12 reps
4
Walk
1
10 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
6 reps
2
Incline Curl (Dumbbell)
2
2
8 reps
12 reps
3
Skull Crusher
2
2
8 reps
12 reps
4
Walk
1
10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
20 reps
2
Reverse Abs Crunch (Bodyweight)
2
15 reps
3
Russian Twist
2
30 reps
Week 1
1 / 8 Weeks
Day 4
1
Abs Crunch (Bodyweight)2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)2 Sets
15 Reps
3
Russian Twist2 Sets
30 Reps
Day 7
1
Abs Crunch (Bodyweight)2 Sets
20 Reps
2
Reverse Abs Crunch (Bodyweight)2 Sets
15 Reps
3
Russian Twist2 Sets
30 Reps
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
2
Pec Deck (Machine)2 Sets
8 Reps
3
Tricep Pushdown (Cable)3 Sets
8 Reps
4
Seated Dip (Machine)2 Sets
8 Reps
5
Run1 Set
10 mins
Day 2
1
Seated Hamstring Curl3 Sets
8 Reps
2
Romanian Deadlift (Dumbbell)2 Sets
10 Reps
3
Chest Supported Row (Machine)2 Sets
8 Reps
4
Lat Pulldown2 Sets
1 Set
6 Reps
12 Reps
5
Incline Curl (Dumbbell)2 Sets
1 Set
8 Reps
12 Reps
6
Walk1 Set
10 mins
Day 3
1
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
6 Reps
12 Reps
2
Lateral Raise (Dumbbell)2 Sets
8 Reps
3
Hack Squat2 Sets
1 Set
6 Reps
12 Reps
4
Leg Extension2 Sets
8 Reps
5
Walk1 Set
10 mins
Day 5
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
2
Chest Supported Row (Dumbbell)2 Sets
1 Set
1 Set
6 Reps
8 Reps
12 Reps
3
Lat Pulldown2 Sets
8 Reps
4
Dead Hang2 Sets
2 mins
5
Run1 Set
10 mins
Day 6
1
Hack Squat2 Sets
1 Set
6 Reps
8 Reps
2
Seated Hamstring Curl2 Sets
8 Reps
3
Incline Curl (Dumbbell)2 Sets
1 Set
8 Reps
12 Reps
4
Skull Crusher2 Sets
1 Set
8 Reps
12 Reps
5
Walk1 Set
10 mins