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Jim Stoppani's 12-week beginner Phase I, the 1-day split
Weeks 1-3
Barbell Deadlift
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Barbell Deep Squat
|
3x12 reps |
rest: 60s
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Barbell Military Press
|
3x12 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x12 reps |
rest: 60s
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Barbell Curl
|
3x12 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Crunch
|
3x20 reps |
rest: 60s
|
Barbell Bench Press
|
3x12 reps |
rest: 60s
|
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Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Military Press
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x15 reps |
rest: 60s
|
||
Crunch
|
3x20 reps |
rest: 60s
|
Rowing
|
0x0 reps |
rest: 20s
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Elliptical Training
|
0x0 reps |
rest: 30s
|
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Swimming
|
0x0 reps |
rest: 15s
|
Barbell Deadlift
|
3x10 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Military Press
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x15 reps |
rest: 60s
|
||
Crunch
|
3x20 reps |
rest: 60s
|
Barbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x12 reps |
rest: 60s
|
||
Barbell Deep Squat
|
3x12 reps |
rest: 60s
|
||
Barbell Military Press
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
3x12 reps |
rest: 60s
|
||
Barbell Curl
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
3x15 reps |
rest: 60s
|
||
Crunch
|
3x20 reps |
rest: 60s
|
||
Barbell Row
|
3x10 reps |
rest: 60s
|