Novice : An individual who has trained regularly for up to several months.
As a novice, male or female you have been training for several months, thus your form is getting better
and you can lift heavier, so it's time to sculpt your body with some isolation movements.
Keep in mind that this program is a standard one, it may not fit your requirements, if you
want further customization do not hesitate to contact me.
Day 1: Back, Traps & Shoulders
Deadlift 6 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)
Bent Over Barbell Row 3 Sets / 8-10 Reps Progressive Overload
Lat Pull Down 3 Sets / 8-10 Reps
Barbell Shrugs 5 Sets / 10-20 Reps Progressive Overload
One Arm Dumbbell Row 1 Sets / 20 Reps
Military Press 3 Sets / 10 Reps Progressive Overload
Lateral Raises 2 Sets / 10 Reps Progressive Overload
Front Dumbbell Raises 2 Sets / 10 Reps Progressive Overload
Bent Over Rear Delt Raises 2 Sets / 10 Reps Progressive Overload
Day 2 : Rest
Day 3 : Arms
Skull Crushers 5 Sets / 8-10 Reps Progressive OverloadClose Grip Bench Press 3 Sets / 8-10 Reps (Progressive Overload)
Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload
Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)
Preacher Curls 2 Sets / 8-10 Reps Progressive Overload
(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload
Day 4 : Chest & Core
Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload
Bench Press 3 Sets / 1-8 Reps (Hit Your Max)
Dumbbell Flys 4 Sets / 15-20 Reps
Dips 2 Sets/ 15-20 Rep
DO NOT DO CRUNCHES
Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)
Day 5 : Rest
Day 6 : Leg Day
High Bar Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)
Leg Press 3 Sets / 10-20 Reps - Progressive Overload
One Arm Dumbbell Squat 2 Set / 15 -20 Reps
Stiff-Legged Barbell Deadlift 5 Sets / 10-15 Reps - Progressive Overload
Calves Raises 5 Sets / 10-20 Reps Progressive Overload
DAY 7 : REST
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