Program Description
Familiarise with the gym
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedFeb 18, 2024 02:36
- Last EditedSep 01, 2024 11:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Overhead Press (Barbell)
4
8 reps
4
Squat (Barbell)
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Clean Deadlift
4
8 reps
4
Bicep Curl (Barbell)
3
10 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Overhead Press (Barbell)4 Sets
8 Reps
4
Squat (Barbell)4 Sets
8 Reps
Day 3
1
Bench Press (Barbell)3 Sets
10 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Overhead Press (Barbell)4 Sets
8 Reps
4
Squat (Barbell)4 Sets
8 Reps
Day 4
1
Pull-Up (Bodyweight)3 Sets
10 Reps
2
Bent Over Row (Barbell)3 Sets
10 Reps
3
Clean Deadlift4 Sets
8 Reps
4
Bicep Curl (Barbell)3 Sets
10 Reps
Day 2
1
Pull-Up (Bodyweight)3 Sets
10 Reps
2
Bent Over Row (Barbell)3 Sets
10 Reps
3
Clean Deadlift4 Sets
8 Reps
4
Bicep Curl (Barbell)3 Sets
10 Reps