The Basics

by NeTeRo

Program Description

Push Legs Pull Arms rest Legs rest Be basic. Be muscular No bulsh*t

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
May 02, 2024 09:48
Last Edited
May 08, 2024 02:36

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

2

Pec Fly (Dumbbell)

4

3

Incline Bench Press (Barbell)

4

4

Single Arm Overhead Tricep Extension

3

5

Tricep Pushdown (Cable)

3

6

Skull Crusher

3

Day 1

1

Bench Press (Barbell)

4

2

Pec Fly (Dumbbell)

4

3

Incline Bench Press (Barbell)

4

4

Single Arm Overhead Tricep Extension

3

5

Tricep Pushdown (Cable)

3

6

Skull Crusher

3

Day 1

1

Bench Press (Barbell)

4

2

Pec Fly (Dumbbell)

4

3

Incline Bench Press (Barbell)

4

4

Single Arm Overhead Tricep Extension

3

5

Tricep Pushdown (Cable)

3

6

Skull Crusher

3

Day 1

1

Bench Press (Barbell)

4

2

Pec Fly (Dumbbell)

4

3

Incline Bench Press (Barbell)

4

4

Single Arm Overhead Tricep Extension

3

5

Tricep Pushdown (Cable)

3

6

Skull Crusher

3

Day 2

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 2

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 2

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 2

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 3

1

Single Arm Row (Dumbbell)

4

2

Lat Pulldown

4

3

Bicep Curl (Dumbbell)

3

4

Bicep Curl (EZ Bar)

3

Day 3

1

Single Arm Row (Dumbbell)

4

2

Lat Pulldown

4

3

Bicep Curl (Dumbbell)

3

4

Bicep Curl (EZ Bar)

3

Day 3

1

Single Arm Row (Dumbbell)

4

2

Lat Pulldown

4

3

Bicep Curl (Dumbbell)

3

4

Bicep Curl (EZ Bar)

3

Day 3

1

Single Arm Row (Dumbbell)

4

2

Lat Pulldown

4

3

Bicep Curl (Dumbbell)

3

4

Bicep Curl (EZ Bar)

3

Day 4

1

Seated Shoulder Press (Dumbbell)

4

2

Hammer Curl

4

3

Single Arm Overhead Tricep Extension

4

4

Lateral Raise (Dumbbell)

4

5

Preacher Curl (Dumbbell)

3

6

Tricep Kickback

3

7

Face Pull

3

Day 4

1

Seated Shoulder Press (Dumbbell)

4

2

Hammer Curl

4

3

Single Arm Overhead Tricep Extension

4

4

Lateral Raise (Dumbbell)

4

5

Preacher Curl (Dumbbell)

3

6

Tricep Kickback

3

7

Face Pull

3

Day 4

1

Seated Shoulder Press (Dumbbell)

4

2

Hammer Curl

4

3

Single Arm Overhead Tricep Extension

4

4

Lateral Raise (Dumbbell)

4

5

Preacher Curl (Dumbbell)

3

6

Tricep Kickback

3

7

Face Pull

3

Day 4

1

Seated Shoulder Press (Dumbbell)

4

2

Hammer Curl

4

3

Single Arm Overhead Tricep Extension

4

4

Lateral Raise (Dumbbell)

4

5

Preacher Curl (Dumbbell)

3

6

Tricep Kickback

3

7

Face Pull

3

Day 5

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 5

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 5

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 5

1

Squat (Barbell)

4

2

Leg Press (45 Degrees)

4

3

Leg Extension

4

4

Lying Leg Curl

4

Day 2

1

Squat (Barbell)

4 Sets

2

Leg Press (45 Degrees)

4 Sets

3

Leg Extension

4 Sets

4

Lying Leg Curl

4 Sets

Day 3

1

Single Arm Row (Dumbbell)

4 Sets

2

Lat Pulldown

4 Sets

3

Bicep Curl (Dumbbell)

3 Sets

4

Bicep Curl (EZ Bar)

3 Sets

Day 1

1

Bench Press (Barbell)

4 Sets

2

Pec Fly (Dumbbell)

4 Sets

3

Incline Bench Press (Barbell)

4 Sets

4

Single Arm Overhead Tricep Extension

3 Sets

5

Tricep Pushdown (Cable)

3 Sets

6

Skull Crusher

3 Sets

Day 4

1

Seated Shoulder Press (Dumbbell)

4 Sets

2

Hammer Curl

4 Sets

3

Single Arm Overhead Tricep Extension

4 Sets

4

Lateral Raise (Dumbbell)

4 Sets

5

Preacher Curl (Dumbbell)

3 Sets

6

Tricep Kickback

3 Sets

7

Face Pull

3 Sets

Day 5

1

Squat (Barbell)

4 Sets

2

Leg Press (45 Degrees)

4 Sets

3

Leg Extension

4 Sets

4

Lying Leg Curl

4 Sets