BF Lifting Club Sept-Oct

by Ian M.

5 athletes joined

Program Description

Beginner/Intermediate full-body 2x/week program

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Sep 16, 2024 04:05
Last Edited
Sep 23, 2024 10:37

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

4

5-10 reps

-

2

Upright Row (Barbell)

3

10-20 reps

-

3

Chin-Up (Assisted)

3

4-8 reps

-

4

Single Arm Row (Dumbbell)

3

10-20 reps

-

5

Front Squat (Dumbbell)

3

10-20 reps

-

6

Walking Lunge (Dumbbell)

2

20 reps

-

7A

Push Up

4

AMRAP

-

7B

Face Pull

4

AMRAP

-

Day 1

1

Bench Press (Barbell)

4

5-10 reps

-

2

Upright Row (Barbell)

4

10-20 reps

-

3

Chin-Up (Assisted)

3

4-8 reps

-

4

Single Arm Row (Dumbbell)

3

10-20 reps

-

5

Front Squat (Dumbbell)

3

10-20 reps

-

6

Walking Lunge (Dumbbell)

2

20 reps

-

7A

Push Up

4

AMRAP

-

7B

Face Pull

4

AMRAP

-

Day 1

1

Bench Press (Barbell)

4

5-10 reps

-

2

Upright Row (Barbell)

4

10-20 reps

-

3

Chin-Up (Assisted)

4

4-8 reps

-

4

Single Arm Row (Dumbbell)

3

10-20 reps

-

5

Front Squat (Dumbbell)

3

10-20 reps

-

6

Walking Lunge (Dumbbell)

3

20 reps

-

7A

Push Up

4

AMRAP

-

7B

Face Pull

4

AMRAP

-

Day 2

1

High Bar Squat (Barbell)

4

5-10 reps

-

2

Step-Up (Weighted)

3

10 reps

-

3

Stiff Leg Deadlift

3

5-10 reps

-

4

Close Grip Bench Press (Smith Machine)

3

10-20 reps

-

5

Inverted Row

3

5-10 reps

-

6

Seated Shoulder Press (Dumbbell)

2

10-20 reps

-

7A

Squat (Bodyweight)

4

AMRAP

-

7B

Kettlebell Swing

4

AMRAP

-

Day 2

1

High Bar Squat (Barbell)

4

5-10 reps

-

2

Step-Up (Weighted)

3

10 reps

-

3

Stiff Leg Deadlift

3

5-10 reps

-

4

Close Grip Bench Press (Smith Machine)

3

10-20 reps

-

5

Inverted Row

3

5-10 reps

-

6

Seated Shoulder Press (Dumbbell)

2

10-20 reps

-

7A

Squat (Bodyweight)

4

AMRAP

-

7B

Kettlebell Swing

4

AMRAP

-

Day 2

1

High Bar Squat (Barbell)

4

5-10 reps

-

2

Step-Up (Weighted)

3

10 reps

-

3

Stiff Leg Deadlift

4

5-10 reps

-

4

Close Grip Bench Press (Smith Machine)

3

10-20 reps

-

5

Inverted Row

4

5-10 reps

-

6

Seated Shoulder Press (Dumbbell)

3

10-20 reps

-

7A

Squat (Bodyweight)

4

AMRAP

-

7B

Kettlebell Swing

4

AMRAP

-

Day 1

1

Bench Press (Barbell)

4 Sets

5-10 Reps

-

2

Upright Row (Barbell)

3 Sets

10-20 Reps

-

3

Chin-Up (Assisted)

3 Sets

4-8 Reps

-

4

Single Arm Row (Dumbbell)

3 Sets

10-20 Reps

-

5

Front Squat (Dumbbell)

3 Sets

10-20 Reps

-

6

Walking Lunge (Dumbbell)

2 Sets

20 Reps

-

7A

Push Up

4 Sets

AMRAP

-

7B

Face Pull

4 Sets

AMRAP

-

Day 2

1

High Bar Squat (Barbell)

4 Sets

5-10 Reps

-

2

Step-Up (Weighted)

3 Sets

10 Reps

-

3

Stiff Leg Deadlift

3 Sets

5-10 Reps

-

4

Close Grip Bench Press (Smith Machine)

3 Sets

10-20 Reps

-

5

Inverted Row

3 Sets

5-10 Reps

-

6

Seated Shoulder Press (Dumbbell)

2 Sets

10-20 Reps

-

7A

Squat (Bodyweight)

4 Sets

AMRAP

-

7B

Kettlebell Swing

4 Sets

AMRAP

-