Starter workout

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  • Day 1
  • Day 2
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Machine Reverse Fly
1 10
2 10
3 10
4 10
Dumbbell Ab Twist
1 15
2 15
3 15
Barbell Reverse Grip Biceps Curl
1 12
2 12
3 12
4 12
Machine Assisted Chin Up
1 8
2 8
3 8
4 8
Dumbbell Standing One Arm Press
1 10
2 10
3 10
4 10
Dumbbell Goblet Squat
1 12
2 12
3 12
4 12
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Deadlift
1 8
2 8
3 8
Body Weight Inverted Row
1 10
2 10
3 10
Dumbbell Rear Delt Raise
1 12
2 12
3 12
Cable Woodchop
1 10 each side
2 10 each side
3 10 each side
Dumbbell Triceps Kickback
1 12
2 12
3 12
Machine Seated Leg Press
1 10
2 10
3 10
4 10
Weighted Chin Up
1 6
2 6
3 6
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