Program Description
Simple beginner program from this one YouTube video
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 25, 2024 09:51
- Last EditedMay 15, 2024 02:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Incline Bench Press (Dumbbell)
3
RPE 10
3
Overhead Press (Barbell)
4
RPE 8
4
Squat (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Barbell Row
3
RPE 10
3
Bicep Curl (Barbell)
3
RPE 10
4
Deadlift (Barbell)
4
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
@10
2
Incline Bench Press (Dumbbell)3 Sets
@10
3
Overhead Press (Barbell)4 Sets
@8
4
Squat (Barbell)4 Sets
@8
Day 2
1
Pull-Up (Bodyweight)3 Sets
@10
2
Barbell Row3 Sets
@10
3
Bicep Curl (Barbell)3 Sets
@10
4
Deadlift (Barbell)4 Sets
@8