Start With no readiness Game plan: Stage 3 of the Aggregate Novice's Program

By Team SAN

Experience

Beginner (1-2 years)

Days per week

3 days

Time

108 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

Workout Description You’ve gone through Phase 1 and Phase 2 of our Start from Scratch Series, so it’s time you graduate to Phase 3. After this phase of the Complete Beginner’s Program, you’ll no longe

Source

myworkouts

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

108 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Description

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout 1

Day 2: Rest

Day 3: Wednesday - Workout 2

Day 4: Rest

Day 5: Friday - Workout 3

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout 1

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	15, 12, 10 reps	60s
2. Dumbbell Bench Press ▶	3 sets	15, 12, 10 reps	60s
3. Dumbbell Flys ▶	3 sets	15, 12, 10 reps	60s
4. Chest Dips ▶	3 sets	10 - 12 reps	60s
5. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	15, 12, 10 reps	60s
6. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10 - 12 reps	60s
7. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	15, 12, 10 reps	60s
8. Banded Bent Over Reverse Fly ▶	3 sets	10 - 12 reps	60s
9. Dumbbell Shrug ▶	2 sets	12 - 15 reps	60s
10. Hanging Straight Leg Raise ▶	3 sets	15, 12, 10 reps	60s
11. Crunches ▶	3 sets	15, 12, 10 reps	60s
12. Plank The Core-Training Workout: Plank by ExperienceLifeMag	2 sets	60s	60s

Wednesday - Workout 2

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15, 12, 10 reps	60s
2. Sissy Squat The Science Gym Exercise - B.w. Sissy squat by The Science Gym	3 sets	10 - 12 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 - 12 reps	60s
4. Dumbbell Alternating Rear Lunge ▶	3 sets	10 - 12 reps	60s	Per leg
5. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	15, 12, 10 reps	60s
6. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	60s
7. Sled 45 Degree Calf Press ▶	3 sets	15 reps	60s
8. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	12 - 15 reps	60s
9. Seated Calf Raise Machine ▶	3 sets	12 - 15 reps	60s

Friday - Workout 3

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	15, 12, 10 reps	60s
2. Upright Barbell Row ▶	3 sets	12 - 15 reps	60s
3. Dumbbell Lateral Raise ▶	3 sets	12 - 15 reps	60s
4. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 12 reps	60s
5. Close-Grip Bench Press ▶	3 sets	15, 12, 10 reps	60s
6. French Press ▶	3 sets	10 - 12 reps	60s
7. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	10 - 12 reps	60s
8. EZ-Bar Curl ▶	3 sets	15, 12, 10 reps	60s
9. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 - 12 reps	60s
10. Spider Curl BB Preacher Spider Curls by Avid Fitness	3 sets	10 - 12 reps	60s
11. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	10 - 12 reps	60s
12. Dumbbell Wrist Curl Over Bench ▶	2 sets	10 - 12 reps	60s
13. Palms-Down Wrist Curl Over A Bench Forearm exercises -- Barbell Wrist Curl by Fitnessyard	2 sets	10 - 12 reps	60s