Novice Program

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Novice Program

Uploaded by

oriol

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STRENGTH AND HYPERTROPHY

DATE 04/07/2022
WEEK 1
SET 1
Start: Finish: Day 1 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: Face Pulls
Start: Finish: Day 2 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 3 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls

DATE 11/07/2022
WEEK 2
SET 1
Start: Finish: Day 4 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 5 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls
Start: Finish: Day 6 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls

DATE 18/07/2022
WEEK 3
SET 1
Start: Finish: Day 7 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls
Start: Finish: Day 8 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 9 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls

DATE 25/07/2022
WEEK 4
SET 1
Start: Finish: Day 10 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 1 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls
Start: Finish: Day 2 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls

DATE 01/08/2022
WEEK 5
SET 1
Start: Finish: Day 1 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: Face Pulls
Start: Finish: Day 2 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 3 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls

DATE 08/08/2022
WEEK 6
SET 1
Start: Finish: Day 4 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
Start: Finish: Day 5 Workout A REPS KG
LB Squat
Paused Bench Press
Pendlay Row
Overhead Extensions
Barbell Curl
Back Extensions
TOTAL: 0:00 Face Pulls
Start: Finish: Day 6 Workout B REPS KG
LB Squat
Paused Overhead Press
Sumo Deadlift
CGBP
W. Pull Ups
TOTAL: 0:00 Face Pulls
GTH AND HYPERTROPHY 3x WEEK PROGRAM