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Noob 'n Proud
General
Beginner
Barbell
Plan Details
The Noob 'n Proud routine by roger_kri is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Abs
Est. 20 min
3 exercises
Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 2
Noob 'n' Proud 1
Est. 59 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Cardio
Est. 92 min
1 exercise
Running
1 Set
Day 4
Noob 'n' Proud 2
Est. 58 min
10 exercises
Dumbbell Goblet Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
Abs
Est. 20 min
3 exercises
Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 6
Noob 'n' Proud 1
Est. 59 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 7
Cardio
Est. 92 min
1 exercise
Indoor Cycling
1 Set
Day 8
Noob 'n' Proud 2
Est. 58 min
10 exercises
Dumbbell Goblet Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 9
Abs
Est. 20 min
3 exercises
Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 10
Cardio
Est. 92 min
1 exercise
Running
1 Set
Day 11
Noob 'n' Proud 1
Est. 59 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 12
Abs
Est. 20 min
3 exercises
Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 13
Noob 'n' Proud 2
Est. 58 min
10 exercises
Dumbbell Goblet Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 14
Cardio
Est. 92 min
1 exercise
Indoor Cycling
1 Set
