14 days beginner workout

Type: Split
Level: Beginner
Days per week: 5 days
Sex: Male & Female
Need a form check before starting the workouts? Head over to the exercise video pages to learn the technique and tips for each exercise. WEEK 3 - HEAVY Heavy days, you want to make sure you are getting 3-4 minutes rest between sets to ensure you have enough recovery time to hit it hard again in the next set. Exercises notated with both numbers and letters (e.g., 5a. Crunches and 5b. Planks) are to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets. WEEK 4 - MODERATE Moderately heavy days, you will still implement a longer rest period, only shorten it down to 2-3 minutes. These days will be higher volume in reps and sets, so choose weight that’s realistic for your body. You’ll want to be able to complete every rep and set listed.

Day 1

Legs/Calves

Leg extensions

Sets: 4 Reps: 12

Barbell squat

Sets: 4 Reps: 12

Lying leg curls

Sets: 3 Reps: 10

Leg press

Sets: 3 Reps: 10

Seated calf raise

Sets: 4 Reps: 20

Day 2

Chest/Abs

Dumbbell bench press

Sets: 3 Reps: 10

Incline dumbbell press

Sets: 3 Reps: 10

Incline dumbbell flyes

Sets: 3 Reps: 10

Cable crunch

#Superset1 Sets: 3 Reps: 15

Crunches

#Superset2 Sets: 3 Reps: 15

Day 3 - rest day

Description is empty

No exercises

Day 4

Back/Calves

Pullups

Sets: 3 Reps: 10

Bent over barbell row

Sets: 3 Reps: 10

Barbell deadlift

Sets: 3 Reps: 10

One-arm dumbbell row

Sets: 3 Reps: 10

Seated calf raise

Sets: 3 Reps: 15

Day 5

Shoulders/Traps

Side lateral raise

#Superset1 Sets: 3 Reps: 8

Front dumbbell raise

#Superset2 Sets: 3 Reps: 8

Upright barbell row

Sets: 3 Reps: 10

Dumbbell shrug

Sets: 3 Reps: 10

Day 6

Arms/Abs

Triceps pushdown

Sets: 3 Reps: 10

Tricep dumbbell kickback

Sets: 3 Reps: 10

Barbell curl

Sets: 3 Reps: 10

Incline dumbbell curl

Sets: 3 Reps: 10

Hanging leg raise

Sets: 3 Reps: 10

Russian twist

Sets: 3 Reps: 10

Day 7 - rest day

Description is empty

No exercises

Day 8

Legs/Calves

Lying leg curls

Sets: 4 Reps: 12-15

Barbell lunge

Sets: 4 Reps: 20

Leg extensions

Sets: 4 Reps: 12-15

Romanian deadlift

Sets: 3 Reps: 12

Day 9

Chest/Abs

Decline dumbbell bench press

Sets: 4 Reps: 12-15

Cable crossover

Sets: 4 Reps: 12-15

Dips - chest version

Sets: 4 Reps: 12-15

Cable crunch

#Superset1 Sets: 4 Reps: 20

Crunches

#Superset2 Sets: 4 Reps: 20

Day 10 - rest day

Description is empty

No exercises

Day 11

Description is empty

Seated cable rows

Sets: 4 Reps: 12-15

V-bar pulldown

Sets: 4 Reps: 12-15

Bent-arm dumbbell pullover

Sets: 4 Reps: 12-15

Barbell deadlift

Sets: 4 Reps: 12-15

Wide-grip lat pulldown

Sets: 4 Reps: 12-15

Seated calf raise

Sets: 4 Reps: 20

Day 12

Shoulders/Traps

Arnold dumbbell press

Sets: 4 Reps: 12

Butterfly

Sets: 4 Reps: 12

Front dumbbell raise

Sets: 4 Reps: 12

Barbell shrug

Sets: 4 Reps: 12

Day 13

Arms/Abs

Dips - triceps version

Sets: 4 Reps: 12

Preacher curl

Sets: 4 Reps: 12

Barbell curl

Sets: 4 Reps: 12

Reverse barbell curl

Sets: 4 Reps: 12

Cable crunch

Sets: 4 Reps: 12

Day 14 - rest day

Description is empty

No exercises