Gains Week 1

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Personal Plan

Leg Day 6 exercises, 0 min

Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Band Squat	4x10 reps	rest: 60s
Band Squat	4x10 reps	rest: 60s
Glute Kickback	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Jump Squat	4x10 reps	rest: 60s

Arm Day 6 exercises, 0 min

Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

OR Circuit Day 0 exercises, 0 min

Glute Day 7 exercises, 0 min

Arm Day 6 exercises, 0 min

Machine Incline Chest Press	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Front Raise	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s