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Beginner Bodybuilding Program by Ripped Body (4 Day)

By Myworkouts

Experience
Intermediate (2-3 years)
Time
33 minutes/day | 4 days/week | 8 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Tone Body
Equipment
Barbell, Squat Rack, Smith Machine, Flat Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Seated Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 2 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Lower Body (Strength)

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Barbell Back Squat
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bulgarian Split Squat On Smith Machine
3 sets, 8 reps, (rest 60s)
RPE 8
Time between exercises: 60s
Tempo: 1/0/1/0
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Smith Standing Leg Calf Raise
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Upper Body (Strength)

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Barbell Bench Press
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Cable Row
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Barbell Military Press (AKA Overhead Press)
2 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
2 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Chest Flye
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lower Body (Volume)

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Barbell Hip Thrust with Bench
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Leg Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Leg Extensions
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Leg Curls
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Calf Raise Machine
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Upper Body (Volume)

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Barbell Bench Press
3 sets, 10 reps, (rest 60s)
RPE 6 (60% of the weight you used on your first day)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Cable Row
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Incline Bench Press
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hammer Curls
2 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 19:52:04 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:52:04 GMT+0000 (Coordinated Universal Time)

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