Anytime Basic

The perfect beginner style program with a basic 4 day structure simply designed to cater to a new gym goer looking to build muscle and increase strength.

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Week 1

Week 2

Week 3

Week 4

Lateral Walk (In Place)

Leg Press

Seated Overhead Press (Dumbbell)

Lat Pulldown

Bench Press (Dumbbell)

Decline Crunch

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Romanian Deadlift (Dumbbell)

Chest Press (Machine)

Chest Supported Row (Machine)

Upright Row (Smith Machine)

Abs Crunch (Machine)

Dip (Bodyweight)

Chin-Up (Bodyweight)

French Press

Behind-The-Body Cable Curls

Cobra Push-Ups

Spider Curl

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