ROOKIE #1
Rookier gainer phase
Duration: 4 weeks
Plan Days
Day Number
Day Name / Focus
Add Day
Day 1:
Legs
Day 2:
Arms
Exercises
Add Exercise to Day
Exercise
-- Select an Exercise --
Arnold Press
Barbell Bench Press
Barbell Curl
Barbell Row
Barbell Squat
Bulgarian Split Squat
Cable Crossover
Chin-ups
Close-Grip Bench Press
Deadlift
Dips
Dumbbell Bench Press
Dumbbell Curl
Dumbbell Flyes
Dumbbell Row
Face Pulls
Front Raises
Front Squat
Glute Bridge
Hammer Curl
Hip Thrust
Incline Dumbbell Press
Lat Pulldown
Lateral Raises
Leg Extensions
Leg Press
Lunges
Lying Leg Curls
Machine Chest Press
Overhead Press (OHP)
Overhead Tricep Extension
Pendlay Row
Preacher Curl
Pull-ups
Push-ups
Reverse Pec Deck
Romanian Deadlift
Seated Cable Row
Seated Calf Raises
Seated Dumbbell Shoulder Press
Skull Crushers
Standing Calf Raises
T-Bar Row
Tricep Pushdown
Upright Row
Sets
Reps
Notes (Optional)
Add to Plan
Chin-ups
25
sets of
5
reps