Alpha Progression

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full body beginners

Full Body · 9 exercises · 25 sets

Chest Press · Machine

3 sets · 10 reps · 0‑2 RIR
Chest-Supported Rows with Reverse Grip · Machine

3 sets · 10 reps · 0‑2 RIR
Assisted Dips · Machine

2 sets · 10 reps · 0‑2 RIR
Assisted Pull-Ups with Wide Neutral Grip · Machine

2 sets · 10 reps · 0‑2 RIR
Preacher Curls · Dumbbells

3 sets · 10 reps · 0‑2 RIR
Overhead Triceps Extensions · Dumbbells

3 sets · 10 reps · 0‑2 RIR
Leg Press · Machine

3 sets · 10 reps · 0‑2 RIR
Calf Raises on Leg Press · Machine

3 sets · 10 reps · 0‑2 RIR
Seated Leg Curls · Machine

3 sets · 10 reps · 0‑2 RIR

Full Body · 7 exercises · 21 sets

Incline Bench Press · Smith machine

3 sets · 10 reps · 0‑2 RIR
Chest-Supported Rows with Reverse Grip · Machine

3 sets · 10 reps · 0‑2 RIR
Curls · EZ bar

3 sets · 10 reps · 0‑2 RIR
Overhead Triceps Extensions · EZ bar

3 sets · 10 reps · 0‑2 RIR
Squats · Barbell

3 sets · 10 reps · 0‑2 RIR
Calf Raises on Leg Press · Machine

3 sets · 10 reps · 0‑2 RIR
Hip Thrusts · Barbell

3 sets · 10 reps · 0‑2 RIR

Full Body · 9 exercises · 24 sets

Chest Press · Machine

3 sets · 10 reps · 0‑2 RIR
Chest-Supported Rows with Reverse Grip · Machine

3 sets · 10 reps · 0‑2 RIR
Assisted Dips · Machine

2 sets · 10 reps · 0‑2 RIR
Assisted Pull-Ups with Wide Neutral Grip · Machine

2 sets · 10 reps · 0‑2 RIR
Preacher Curls · Dumbbells

3 sets · 10 reps · 0‑2 RIR
Skull Crushers · Dumbbells

2 sets · 10 reps · 0‑2 RIR
Bulgarian Split Squats · Dumbbells

3 sets · 10 reps · 0‑2 RIR
Calf Raises on Leg Press · Machine

3 sets · 10 reps · 0‑2 RIR
Hyperextensions on Roman Chair · Bodyweight

3 sets · 10 reps · 0‑2 RIR