Program Description
Build fitness/muscle, and to lose weight for fricken Italyzzzz
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 07, 2024 02:44
- Last EditedJun 14, 2024 06:29
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 (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Lat Pulldown
3
8-12 reps
5
Single Leg Press
3
8-12 reps
6
Incline Curl (Dumbbell)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
2
Lateral Raise (Cable)
3
10-15 reps
3
Pec Deck (Machine)
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Leg Extension
3
8-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
2
Military Press (Smith-Machine)
3
8-12 reps
3
Bench Press (Smith Machine)
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Calf Raise (Smith Machine)
3
10-15 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Hammer Curl (cable)
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
4
Lat Pulldown3 Sets
8-12 Reps
5
Single Leg Press3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
2
Lateral Raise (Cable)3 Sets
10-15 Reps
3
Pec Deck (Machine)3 Sets
8-12 Reps
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
5
Leg Extension3 Sets
8-12 Reps
6
Lying Leg Curl3 Sets
10-15 Reps
7
Face Pull3 Sets
12-15 Reps
Day 3
1
Barbell Row3 Sets
8-12 Reps
2
Military Press (Smith-Machine)3 Sets
8-12 Reps
3
Bench Press (Smith Machine)3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
7
Hammer Curl (cable)3 Sets
8-12 Reps