Kal’s Muscle Builder

This beginner friendly program is designed to help one build strength. It is perfect for those with not much experience in the gym and are just looking for a place to get started. My program is here to help build confidence and get you feeling comfortable with lifting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

keep knees in line with ankles and pushing up through your heels. Keep head facing forward, chest up

Squat (Barbell)

Leg Press

Goblet Squat

Leg Extension

Legs (quad focused)

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Hammer Curl (Cable)

Romanian Deadlift (Barbell)

Sumo Deadlift (Dumbbell)

Hyperextension

Seated Hamstring Curl

Legs (hamstring)

Bench Press (Barbell)

Incline Chest Press (Machine)

Front Raise

Seated Shoulder Press (Dumbbell)

Push Up

Tricep Kickback

Skull Crusher (Dumbbell)

Plank

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